This week, we are revisiting one of our highest-rated episodes as selected by our listeners. It’s one that new listeners will appreciate, or something worth a re-listen, as the concept is valuable to revisit. We get to talk about something you would see as innocuous under most circumstances: cherry blossoms. However, the science of epigenetics and the inheritable intergenerational effects of trauma are quite intriguing and may have you looking at these lovely markers of spring in a whole new way. Epigenetics is something I’ve long been interested in and although this field is young and full of room for debate, there are a lot of interesting facts and things we can learn from it. Some of my takeaways may not be the ones that are discussed in the mainstream, but will give you some food for thought. I’ll touch on a couple of studies that are referenced below but will also talk about the lenses that this research can give us as we move through our days and interact with those around us. There are things we cannot fully know or understand, and although it’s hard to accept this, it can be powerful in building our relationships and our ways of interacting with others once we do. Article on study of the Epigenetic effects of the Dutch Famine: https://www.nytimes.com/2018/01/31/science/dutch-famine-genes.htmlStudy by Brian Dias and Kerry Ressler Parental olfactory experience influences behavior and neural structure in subsequent generations:https://www.nature.com/articles/nn.3594 You can follow and listen to episodes of either of these podcasts on your favorite listening platform - or find out more about them at these links:  The Fire Inside Her https://thefireinsideher.com/podcast I AM MY passion project – launches 3/25/24 https://www.badass-silverstreak.com/home  To learn more about the Authentic Connections Podcast Network and its audacious goal of 37 by 27 (increasing the number of women-hosted podcasts to 37% by 2027) head over to Instagram and follow the account-   https://instagram.com/37by27 https://linktr.ee/37by27 also has a little more info and will be updated with the upcoming training opportunities!We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

It's time for reflection and looking at some useful lessons worth sharing, and today we look at 3. One of them is the importance of reflection, so we had to build that right into the title. Take your own adviceTime for Reflection is CrucialWhat works for you – may not be what works for everyone else. We'll look at each of these a little deeper with some real examples. We also use our Grit Wit to dive into how to apply them, as well as some other ways of thinking, to your own life and things you may be contemplating. You also get to hear more about the coming season of The Grit Show (yes! I am finally taking my advice and breaking the show up into seasons!!), and you'll get to hear a trailer and a teaser for two new podcasts from Authentic Connections Network, the podcast network I've been building over the past several months. Be sure to head over to Instagram and follow the account to keep up to date on these podcasts, and to learn more about this network and its audacious of goal of 37 by 27 (increasing the number of women hosted podcasts to 37% by 2027). https://instagram.com/37by27https://linktr.ee/37by27 also has a little more info and will be updated with the upcoming training opportunities!You can follow either of these podcasts on your favorite listening platform - or find out more about them at these links: The Fire Inside Herhttps://thefireinsideher.com/podcast I AM MY passion projecthttps://www.badass-silverstreak.com/home We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Do you ever feel overwhelmed by the state of your closet, or all the excess items in your kitchen drawers? Does it seem that there isn't a lot of flow in your home and your life? Our conversation with Caroline today really starts with a new construct. Instead of focusing on what you need to get rid of- why don't we focus on the things that we really want to keep. Why don't we focus on the life we want and the things that best fit into that. It is a whole different way of looking at things that can really make a difference. I think it's a conversation that you'll get a lot of. If you have a minute, I'd love to hear what you think!Caroline Thor is a Professional Organizer, KonMari® Consultant, wife, mother of three, proud pet owner, and former teacher. As someone who has struggled to stay organized, she understands the challenges that come with decluttering and organizing a home. She believes in not aiming for what we think others expect of us, but instead discovering what works best for ourselves and our families. Originally from the UK, Caroline has been living in Germany for the past 17 years. She is the creator of the online course "Declutter Your Life, Find The Joy," and the host of the Living Clutter Free Forever podcast. Through her work, Caroline is passionate about helping people realize how they need their homes to be for them, and guiding them towards a more intentional, clutter-free lifestyle. As a KonMari® Consultant, Caroline uses Marie Kondo's famous tidying method to help her clients identify what truly sparks joy in their lives. With her practical and compassionate approach, Caroline encourages her clients to let go of items that no longer serve a purpose, creating space for the things that matter most. Through her podcast and online course, Caroline shares her own experiences and insights, providing inspiration and support for anyone looking to declutter and organize their homes. She believes that a clutter-free home can have a positive impact on our mental and emotional wellbeing, and is committed to helping others create the peaceful, joyful spaces they deserve.Connect with Carolinewww.caroline-thor.comPodcast: Living Clutter Free Forever caroline-thor.com/podcastFB: @carolineorganizer IG: @caro.thor5 Sneaky Hacks To Get Your Kids Tidying Up Without Them Realizing It:https://caroline-thor.ck.page/e080cd2c9e5 We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

This week we get up close and personal on a hard topic, vulnerability. Fortunately, we have Brene Brown’s book Daring Greatly to help guide us as we navigate through. If you haven’t read Daring Greatly, this barely scratches the surfaces and primes the pump, so if this episode connects with you, you’ll definitely want to add it to your reading list. If you have read it, this is a great opportunity to revisit the myths around vulnerability and to take a moment to reflect on how you are applying this to your life, and how you might look at things with new lenses and examples. We primarily focus on the vulnerability myths that Brene talks about in her book. Some are bound to feel familiar. Perhaps the myth you can go it alone? Or vulnerability is a weakness? We’ll even talk about some boundaries that go with vulnerability and figuring out who you can trust. I even trust you with some pretty stark examples of vulnerable points in my life. I’m sure it will bring to mind vulnerable points in yours and reinforce the relationships that were of value. We also take a moment to reflect on Shame and Shame Resilience, because no conversation around vulnerability, Daring Greatly, or Brene Brown would be complete without it. It is only a small reflection, so be sure to explore some of Brene’s other work or send me a note on where you should start if this connects with you and is something you want to explore further.If you are interested in reading “Daring Greatly” snag your copy here- https://bookshop.org/a/90599/9781592408412 Other Books by Brene Brown:Rising StrongThe Gifts of ImperfectionBraving the WildernessA little about your host –Shawna Rodrigues is an entrepreneur, author, and consultant who found the alignment of her many talents and passions in podcasting. After launching her podcast, The Grit Show, she soon learned that women host only 27% of top-rated podcasts. It was understandable given the many challenges in sustaining a podcast. To combat this she launched the Authentic Connections Network; taking the tech and stress out of podcasting, and amplifying women’s voices. Connect with her on Instagram- @ShawnaPodcasts.We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Michele Thomson loved nursing and didn't see herself moving into roles beyond that, but as challenges presented themselves, she stepped up. She discovered ways to address what was happening in her work places and found needs within her field that weren't been addressed. Self care was once a buzz word that she herself felt there wasn't time for, and even now will tell you it surprises her some of the things she has made space for as self care, that she never would have made room for a few years back. It was a process to realize that self care doesn't have to be about pampering yourself with pedicures and days at the spa; it is something you can fit in even with all of life's busyness, and it is very individualized. She now finds herself teaching these valuable skills to others. She also touches on some approaches to use at work when your team is feeling the stress and pressure and might feel like they can't give anymore. There are some great gems in this episode. Michele Thomson is an RN-turned-leadership development coach and consultant who helps professionals find joy in their work again while creating healthy workplaces. She is the CEO of Curis Consulting and has 25 years of experience in the healthcare sector.Episode Timeline: 00:01:31 - Getting to know Michele Thomson00:02:19 - Nursing as the start of her journey00:05:25 - An unforgettable experience00:07:30 - Leadership is an inside job00:11:30 - One way to build trust with people is to admit you don't know the answers00:13:50 - Self care is possible for everybody00:17:22 - Explore self care and integrating it into your daily routine00:24:12 - Ways to know your central nervous system is settled00:28:15 - Creating safe space where people can be more open00:34:08 - Importance of giving yourself  credit00:35:15 - Self Care Spotlight00:40:00 - Grit Wit - What to apply Connect with Michele Thomson: Website: http://www.curisconsulting.ca/Linktree: https://linktr.ee/mthomsonWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Today we get a bonus of two episodes in one. We open with an individual conversation getting to know Diane; a powerhouse with lots of wisdom on the path to authenticity.We then get a chance to see another side of Diane when we get to chat with her and her partner Josh. The conversation is full of depth and touches on some of what brought them together and their perspectives on what makes their relationship work. At one point when Josh speaks of their ‘bedrock love’ I think anyone listening will either resonate with having it or knowing that is the level of connection and support they have been missing and searching for in a relationship. Josh and Diane don’t hesitate to share hard truths, but the feeling and understanding you’ll walk away with is that you do deserve a relationship that accepts you as you are and it is possible. They also give you guideposts and thoughts as how to put yourself in the right mindset; make the intentions, and do the work to make it possible.  There is much to Diane Schroeder, MA, EFO; she is a national speaker, writer, and podcast host who focuses on helping leaders understand and appreciate the value of self-care. As a leader in the male-dominated fire service for over 20 years, Diane knows that practicing self-care enables leaders to find their authentic style, have a work-life balance, and increase productivity.Authentic leaders create healthy, inclusive, and diverse work cultures of belonging. With a master's degree in organizational leadership, Diane combines her wisdom with data to guide leaders down the self-care path. She shares her wisdom with her community through email and her weekly podcast, The Fire Inside Her (www.thefireinsideher.com/podcast).  Diane speaks around the country. Is a Ted Ex speaker and is currently working on a book about leadership. We chatted with her some about why self care is important in leadership and learned more about the first season of her podcast. Fortunately, her episodes are launching weekly, so you will have an opportunity to get to know her and benefit from her wisdom. As she notes, she is also a national speaker if your organization is looking for someone and her words resonate! How to connect with Diane:www.thefireinsideher.com  Diane@Thefireinsideher.com Instagram @TheRealFireInHer Linked In -  https://www.linkedin.com/in/dianeschroeder5/We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Nutritionist Anna Tseng walks us through some misconceptions around plant based eating and offers us practical tips in how to improve our eating as well as evidence as to why it is important. Anna Tseng is a plant-based Registered Dietitian with a Master's degree in Public Health Nutrition. She’s also the Founder of PlantNourished, and an award-winning published recipe creator. Known as the ‘Plant-Based Transition RD’, Anna passionately helps busy people with health challenges move easily to plant-based eating for optimal health. Anna has lived in four countries, and her recipes, trainings and expert interviews have been featured across multiple platforms. Through private coaching and the Plant-Powered Life Transformation Course, Anna empowers people with key skills, practical strategies, and tasty nutrient-packed recipes, so they can easily regain their health and enjoy a full, vibrant life with the people they love. Her goal is to simplify and streamline the transition process so that all can reap the powerful health benefits of a plant-based diet… without long hours in the kitchen!In this episode, we discover the myriad of health benefits that a high fiber, whole food plant based diet can bring, understand the different types of plant-based diets and how to transition to a plant-based lifestyle, and explore the importance of quality plant-based foods and the risks associated with processed plant-based foods. Episode Timeline:[01:46] - Why Anna chose plant-based eating[04:16] - Was it hard to make that transition for her family?      [06:30] – Differences between vegetarian, vegan, and plant-based[14:00] - How to make kids appreciate plant-based eating [17:47] - The higher the quality the more health benefits[23:00] - Misconceptions on plant-based diets[30:22] - What does Anna do to take care of herself to maintain herself? [34:02] - Be adventurous Connect with Anna Website: https://www.plantnourished.com/ Facebook: www.facebook.com/plantbasedtransitionRDInstagram: @plant.nourished Free Resource: Quick Start Grocery Guide for Plant-Based Essentials: www.plantnourished.com/groceryguideWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Have you been weighing hard decisions lately? This is often a time of year when we are looking ahead- planning and prioritizing. Wrapped in the cold of winter, we are preparing for the coming seasons and determining what we want to get accomplished.On this episode we'll look at some great tools to help with hard decisions and with some things that may weigh us down or overfill our plates. We'll also chat a little more about our words of the year and how they can be a tool for helping us determine what's most important. Have you decided on your word of the year yet? If not, head over to podcast.thegritshow.com (or find it on your favorite podcast streaming app)- go to episode 28 to get some valuable examples that may be helpful in figuring it out. You can also visit our IG profile: @The.Grit.Show and check out a reel from the 3rd week of January.This week is a solo episode that I kept just under 30 min., so you'll still have time to check out the trailer for  The Fire Inside Her - bit.ly/FireInsideHer that is launching next week on the Authentic Connections Podcast Network.I'm excited about the amazing individuals I get to work with and walk alongside as they make their podcasting dreams a reality! Learn more on Instagram @37by27A little about me-Shawna Rodrigues is an entrepreneur, podcaster, internationally best-selling author, and consultant. She spent the first two decades of her career supporting families and communities and being honored by Boston University for her “Outstanding Contributions to the Field of Social Work.” She found the synergy of her passion for change and creativity in podcasting. She is the host of The Grit Show; a podcast for warriors, givers, and doers with a focus on self-care and growth; and a new podcast Author Express that allows you to get to know the writer behind the pages in an express format. After learning the abysmal fact that only 27% of podcast hosts are women, she launched the Authentic Connections Network which takes the tech and stress out of podcasting. Authentic Connections has an audacious goal of 37 by 27—increasing the number of women hosting podcasts by at least 10% in the next 5 yrs. Shawna’s the city girl-next-door who loves to travel, and is a connoisseur of apple cider doughnuts.We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

I'm always intrigued by new ways of thinking and of looking at ourselves. Today we get an excellent dose of that. Internal Family Systems (IFS) has been around awhile, but in the last five years, I’ve heard more of my friends who are therapists mention it. I'm excited to have finally sat down with Will Halpin, LICSW, MPH to dive a little deeper and learn more. I’m impressed at how much value we squeezed into this episode.  The conversation touches on-Why its called Internal Family SystemsWhat makes IFS different than other therapy modalitiesWhat removing constraints for optimal functioning looks likeThe analogy of an orchestra and your role as the conductorThe importance of selfThe eight Cs that make up selfThe importance of getting curious about your responsesA little on protectors and exiles What IFS therapy looks like, both in a therapy session and when you are working through some of it on your own    Will Halpin is a psychotherapist and public health social worker with over 20 years of experience working in community health center settings and in private practice in Boston, Massachusetts. Earlier in his career, he developed programs and a comprehensive curriculum with the Boston Public Health Commission to train providers on best practices in working with people struggling with crystal meth abuse and dependence. Most of his clinical experience has been working within the LGBTQAI+ population, and specifically complex/developmental trauma and substance abuse. He has trained in a variety of treatment modalities to offer a variety of options when working with survivors of trauma, including Internal Family Systems (IFS), Dialectical Behavior Therapy (DBT), and Eye-Movement Desensitization and Reprocessing (EMDR). He is currently training in neurofeedback to offer it as an additional treatment for trauma survivors at his private practice in Sturbridge, Ma. He also enjoys training new therapists who are learning IFS. When he is not at work, you can find him in the mountains, in a lake, or in the woods. Enjoying whatever outdoor recreation is available in that particular season. Connect with Will - WillHalpin.com Learn more about IFS - IFS-Institute.comBooks:Self Therapy by Jay EarleyYou Are the One You’ve Been Waiting For - Dr. Richard SchwartzWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Weight loss in the US is a billion-dollar industry. Gin Stephens, followed plenty of weight loss trends over her life. In 2014, Gin Stephens, now a New York Times bestselling author, and retired from her teaching career, found the solution. She calls it a healthy lifestyle with a side benefit of weight loss; Intermittent Fasting (IF). She has been living the intermittent fasting lifestyle since 2014, has lost over 80 lbs and the maintenance has been easier than she ever imagined. She now has four books and two podcasts sharing this journey with others. When I first heard Gin it riveted me. I listened to her narration of “Fast, Feast, Repeat” and knew that many of you would want to hear from her as well. Personally, one of the best choices I ever made was to let go of dieting, and love the skin I’m in; so the last thing I want to do is to get folks jumping on a diet.When I hear Gin share, it makes sense that this is a lifestyle, not another diet. The term “fasting” previously worried me folks were unhealthily starving themselves. For myself, it would make me think of a blood sugar roller coaster; rather than getting off that roller coaster. Learning about IF turned my thinking on its head—it’s teaching your body how self-sufficient it is so that it isn’t seeking that next snack and you aren't starving. Join us to learn what intermittent fasting and a clean fast is (and why this makes all the difference), how frequent snacking isn’t the solution you’ve been told it might be, some of the health benefits of intermittent fasting; including autophagy, regulating glucose (concerns about Type 2 Diabetes?), and its ability to get at your fat stores. Connect with GinWebsite: ginstephens.comBooks: https://www.ginstephens.com/get-the-books.htmlEpisode Timeline:[04:45] Your body’s metabolism[06:40] Autophagy and its benefits [11:37] “The Biggest Loser” study analysis[14:46] Fasting vs. diet[16:26] The effects of fasting on the body[18:00] Clean Fast [20:37] Cephalic phase insulin response[25:08] Intermittent fasting and eating window[27:29] How fasting heals your relationship with food[32:14] Some benefits of Intermittent Fasting[34:50] Gin’s self-care[36:04] Grit Wit – Take Away -flavors triggering the release of insulin[41:01] How to reach Gin Stephens We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Jessica DeRose has a powerful story, and in our conversation, there are a lot of unique pieces you might find resonance with. Jess is clear that walking away from her secure career as a teacher wasn’t courageous, it was necessary. As I listened to her share, she also clarified that, although her results are astounding, there were years of experience and effort that coalesced to make it all possible. Perhaps the key was walking away from the safety net and focusing on the next part of her path. Jessica has continued to find ways to evolve, even moving past her impressive role as a celebrity personal trainer, to find new ways to grow and give back. You need to hear her explain it, but her perspective on how your willingness to grow determines the growth of everything around you; is powerful. Our conversation is an excellent addition to your January arsenal of expanding your perspective and taking on 2023. Be sure to check out her reading vault, and learn more about The Digital Business Evolution, her way of inspiring change, making a massive impact and leaving a lasting legacy.Since leaving her teaching job in 2017, Jessica turned her once “cute side hustle” into a multimillion dollar business. Read her full bio on her website. Listen now to learn how a podcast was the final wake up call that led to her leaving her teaching career and how she found success by reverse engineering her goals.Connect with JessicaResource mentioned: Reading Vault Website: www.jessicaderose.comInstagram: @iamjessicaderosePodcast: Digital Business Evolution with Jessica DeRoseTikTokFacebookEpisode Timeline:[00:43] Introducing Jessica DeRose [02:14] Leap of Faith [13:21] About Digital Business Evolution [16:18] The universe connecting her to Pencils of Promise [19:53] Knowing yourself [25:16] The growth of Jessica’s company [32:30] Self-care is slowing down and getting quiet [36:26] Trusting where you need to beWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Did you know that 95% of diets are unsuccessful? It can be harder to comprehend this when following the regiment that pushes the needle down on the scale for the short term. There is a billion dollar industry telling us that if we just try this, or do that, or this, or that... we can shed those pounds. Anyone whose been on the roller coaster can identify with the fact it doesn't last. So, we are approaching things a little different, especially with the New Year upon us. Our guest today is Linh Phan, a body acceptance and intuitive eating coach, and founder of Bona Fide Life Coaching. Our bodies hold so much wisdom and information, but we have been trained not to respect our bodies and to ignore its messages (like hunger, fullness, and satisfaction). Instead, we pay attention to external sources that influence our behavior and feelings. When we listen to our bodies, we can become better aligned with what we *actually* want and need. The approach we learn about with Linh today is one that I think will resonate with many of you. She shares with us the focus of self-compassion and how to start paying attention to the signals our bodies are giving us. Linh grew up as a restaurant kid and food was a reason for her family to come together. It was, and always will be, a love language for her. However, Linh realizes that many people have difficult relationships with food and she has made it her mission to raise awareness around diet culture and the harmful effects it has on people’s physical and mental health. Linh works one-on-one with people who struggle with shame and guilt around eating and helps them find joy and peace with food – and themselves. Intuitive Eating is an anti-diet approach which encourages people to trust their bodies, be mindful of what they are eating, and to appreciate food without shame or guilt.I learned a lot today and really enjoyed my conversation with Linh, I hope you do as well!Connect with Linh Website: www.bonafidelifecoaching.comBe sure to get on her mailing list to hear more about group coaching later in 2023.Instagram: @bona.fide.lifeTikTok: @bona.fide.lifeHere's the Body Scan activity.We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Are you familiar with having a 'Word of the Year'? As 2023 is quickly approaching, I thought we'd take this opportunity to do a shorter episode and dive into this concept a little and explore what it might look like to have a word of the year, vs. a list of resolutions. I'll share examples of the words I've chosen over the past few years, as well as what I have arrived upon for 2023 and then talk you through the process. There are examples of possible words, but what really matters is what connects most with you. At the end of the episode, I also offer a recap of some episodes from 2022 of The Grit Show that you may have missed or want to revisit. I would love to hear from you if you find a word for 2023! Come find the post on Instagram to share what you came up with or respond to the episode email if you are on our mailing list.I hope your enjoyed your holidays and are finding some downtime at the end of 2022 to use for reflection and to prepare for 2023. Thanks for being part of this community!Be sure to forward this episode to a friend that may be interested in figuring out their word for 2023.We’d love to connect - The Grit Show - Instagram - Facebook - or www.TheGritShow.comReady to snag your free Self-Care Sparking Coloring Pages and join our mailing list? https://ColoringPages.TheGritShow.com Start your self-care journey with The Color of Grit Adult Coloring Book: Vintage Mermaid & Magnificent Ocean https://amzn.to/3ziOzKDEpisode Time Stamps:00:36    Welcome02:50    What is a Word of the Year?04:32    Shawna's  2022 Word of the Year and how it Manifested10:56    Process for Finding Your Word of the Year12:50    Brainstorm of Potential Words for 202316:52    Self-Care Spotlight18:21    Recap of 2022 Episodes to RevisitWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Depending on which researcher you look at, approximately 50% of our population is experiencing burnout. This is one of many gems we learned from Dr. Mary on today’s episode. It’s also one that might help you realize you aren’t alone. Dr. Mary shares with us the 3 pronged approach to looking at the areas we may experience burnout. This is extremely beneficial in helping us understand our options in addressing it and knowing where we need to start. Dr. Mary also shared some great assessment tools, as well as a technique that resonated with me and hopefully will resonate with you. Deep in the throes of the holidays; looking towards the new year, it’s timely to talk about burnout and look at how it may be affecting your well being. Whether you work in a helping profession such as the medical field, social work, or education, or have other factors that have you or someone you care about teetering on the edge of burnout; it’s valuable to assess where you are at and gain tools to get you and your well being in a better place.  Dr. Mary has over 25+ years of experience as a self-employed businesswoman and consultant … AND 15 years ago, she experienced burnout firsthand and crashed hard! At the time, she didn’t have the necessary tools or resources to navigate the difficult period in her life, so she panicked and ran away to the other side of the world. Now, she is wholeheartedly committed to supporting women who want to transform the way they show up in this world and experience thriving health, happiness, and purpose, utilizing the tools of energy medicine, chiropractic, functional blood chemistry analysis, and positive psychology. Dr. Mary earned her doctorate in Chiropractic from Logan College of Chiropractic in St. Louis, MO. She completed her Certificate in Positive Psychology from the Wholebeing Institute in Lennox, MA and studied under Dr. Tal Ben Shahar. In addition, she completed her Masters in Intuition Medicine® from the Academy of Intuition Medicine® in Sausalito, CA and studied under Dr. Francesca McCartney.“In fact, I would love for people to listen to their bodies more. Period... The body is communicating to you in ways that you can't even imagine.” -Dr. Mary SandersWays to connect with Dr. Mary SandersWebsite: drmarysanders.comFacebook: www.facebook.com/dr.maryesandersInstagram: @dr.maryesandersResources we mentioned in today's episode:Maslach Burnout InventoryWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Joyful Hostess is on a mission to teach women to let go of perfection and bring out their own inner joyful hostess. Mara believes when women feel good and confident about hosting more gatherings, that means more celebrations and that means more JOY! To Joyful Hostess wants to support you on your journey, and has a LOT of resources to make it easy. They’ve got everything from books to digital done-for-you party kits, an online Joyful Hostess Academy, a YouTube Channel, blog with recipes, tips and ideas; all to help you level up their hosting game.Bringing the joy back to hosting, one party at a time. Mara is the founder of Joyful Hostess and entertaining is in her blood. Mara grew up in a family that hosted everything from big holiday gatherings to impromptu Sunday dinners to lively cocktail parties, and she loved every second of it. She's carried on those traditions with her own family because she believes inviting people to gather is an act of love. Mara has a talent in finding the joy in connecting and letting go of preconceived ideas of "perfection" especially when it comes to entertaining at home.In this episode, Mara talks to us about the joy of hosting and making sure perfection doesn't distract from making the most of your gathering and the reason you put together the party in the first place. There are some marvelous stories along the way and Mara shares some valuable tips and tricks. It's a worthwhile conversation. We hope you join us!Best ways to find Mara-Website:joyfulhostess.comInstagram: @joyfulhostessYouTube: https://www.youtube.com/c/JoyfulHostessParty Planner Keepsake: https://joyfulhostess.com/party-planner/We’d love to connect - The Grit Show - Instagram - Facebook - or www.TheGritShow.comYou can snag your free Self-Care Sparking Coloring Pages and join our mailing list- https://ColoringPages.TheGritShow.com Make someone's holiday extra special with a gift that shows how much you care about their self-care journey -The Color of Grit Adult Coloring Book: Vintage Mermaid & Magnificent Ocean https://amzn.to/3ziOzKD Purchase the Downloadable (PDF) Coloring book here: https://coloringpages.thegritshow.com/products/the-color-of-gWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Find Lori: Website: https://www.embracinggrief.life/Instagram: @embracinggrief.lifeFacebook: https://www.facebook.com/embracinggrief.lifePodcast: Embracing Grief Podcast-https://embracinggrief.buzzsprout.comLori Mitchell has always been a deep listener and empath.  People seem to easily open up to her and find ease and freedom in her presence.  With encouragement from her parents, she joined the teaching profession immediately out of college and learned quickly how to reach struggling students academically, behaviourally, and emotionally. Creating interventional support for disadvantaged students became her passion.After the loss of her younger brother, Lori’s ability to create a safe environment for students to be accepted as they are, and in turn flourish, only grew.  She not only understood trauma, she had lived it.  When Lori met her soon-to-be husband, her spark for adventure and enthusiasm for life reignited.  They welcomed two boys into the world while stationed in Belgium.  They settled in Washington state after her husband retired from Army Active Duty in 2017.  The following fall, he died.  Since then, Lori has been solo-parenting two wonderfully active, fiercely independent, grieving children.  Lori’s depth of knowledge in child development and intervention has allowed her the insight to help her children find positive ways to express grief, cope with separation anxiety, and to feel safe and loved.  With her children’s needs and her own energetic capacity in mind, Lori began to reinvent her life.  She turned toward work that allowed for flexibility in schedule and workload.   She works as a Certified Digital Marketer, and now, Grief Coach.  Earning her Grief Coach and B.R.E.A.T.H.E. Facilitator Certification through the Confident Grief Coaching program has allowed her to realign her work with her passion for helping teens, children, and their parents. Hear more about Lori’s experiences and perspective on the Embracing Grief podcast, which she co-hosts.Lori sees herself as a compassionate guide for moms who are living with layered and complicated loss while raising their children solo.  We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Did you know the search term “How to focus at work” increased 300% in 2020? You may not have, I know I didn’t, but learning it probably didn't surprise you either. That is why our conversation today is so relevant. Marcey Rader has embraced philosophies and forged a path to increase focus and decrease distraction. She’s skilled at accepting things as they are, especially when it comes to technoloy and the ways it both helps and hinders our lives, and has some great solutions. I think you really connect with her concept around guardrails. She’s full of practical and actionable advice that can really help you best manage your time, technology, and energy. Marcey Rader believes that health powers productivity. She is a multi-certified health and productivity expert, a three-time author, has spoken on five continents, and is one of 800 speakers worldwide with the distinguished Certified Professional Speaker® designation. As the founder of RaderCo, Marcey helps executives, teams, and individuals banish burnout, keep good people, and move forward through practical, tailored tools, healthy, sustainable habits, and coaching accountability. Sought-after by Fortune 100 companies and others, she’s spoken for tens of thousands of people worldwide – from North Dakota to Dubai to Tokyo. As an award-winning speaker, she trains her audiences to maximize their energy, conquer the calendar, master tasks, and extinguish their email. She's your key to change your career, team, or organization one habit at a time.www.helloraderco.com Powered Path Playbookwww.linkedin.com/in/marceyraderMarcey on YouTubeThings we mentioned The Power of Less  by Leo Babauta Freedom App- https://freedom.to Co-working spacesVida in Portland, Oregon & Raleigh Founded, North CarolinaMore from The Grit ShowWebsite: https://www.TheGritShow.com Instagram: https://www.instagram.com/The.Grit.Show/ Ready to snag your free downloadable self-care sparking Coloring PagWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

What is your relationship like with money? Do you treat yourself or feel guilty about it? Shelley talks about money belief systems growing up and how it's challenging to create new ones as an adult. We talk about balancing it all out (especially during the holidays) and treating yourself because you absolutely deserve it, while still noting the importance of a budget.Your Purpose Success and Confidence Coach Shelley Meche’tte is a Certified Life Purpose Coach, Int’l Speaker and Best-Selling Author. Shelley Meche’tte is extremely passionate and dedicated to the empowerment of busy stay-at-home-moms. She is the founder of the women’s organization, The PowHERful Woman. She helps women break-free from the frustrations of living a “same thing…different day” life-to unleashing their unstoppable and authentic happiness by discovering and pursuing their dreams in confidence. Some of her features include CBS, NBC, ABC, The CW, Yahoo, Bustle, Bakersfield News, Out Loud with Claudia Jordan, Peace of Mind with Taraji P. Henson, ShondaLand and more. Shelley is the author of the books “70 Days of Happy” and “PowHER Minds”. She’s also a Best Selling co-author of the book “Women Inspiring Nations.” Shelley Meche’tte is an ordained minister who's been married since 2002 and is the mother of two amazing Legacies (daughters).In this episode, Shelley has creative tips on sticking to your budget around the holidays (um… delegate!), managing it all as a mother, and not losing yourself in the process. Thank you for being a part of our community.Episode Timeline: 02:27 Money Mindset and where it comes from 04:08 Sew the holes in your undies, or learn to treat yourself?12:30 Financial responsibility and balance17:14 Stuck in our mindset - budgets and perfectionism22:32 Focus on Making Memories26:19 Strategies around gift giving 40:00 Self Care Spotlight - Holiday Self Care47:15 Shelley’s Free Guide - 5 Ways to Rediscover YOU After MotherhoodConnect with Shelley www.ShelleyMechette.comInstagram  FacebookBooks: https://shelleymechette.com/author/We also mentioned Shelley’s Free Guide: PowHERful Purpose - 5 Ways to Rediscover YOU After MotherhoodMore from The Grit Showhttps://www.TheGritShow.com  https://www.instagram.com/The.Grit.Show/ Ready to snag your free downloadable self-care sparking Coloring Pages? hWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Is there something that you want in your life? Something that you wish you had room for? What might you let go of to invite that in? Gratitude and Regret are two very different emotions and today Shawna shares how gratitude may be the key to letting go; and that sometimes letting go starts with letting go of regret. This week we are revisiting the one-on-one style of Thursday Thoughts- but on a Tuesday with the longer length of our Tuesday episodes. Let us know what you think!Other podcast episodes referenced in this podcast:TT The Power of Being Thankful -10TT Bucket Lists -04Breakthroughs & Breathwork w/Benedict Beaumont -21Looking for Purpose? First Find Stillness w/Parm Saggu -16Reflect, Learn, Grow; Shifts in Purpose and the Importance of Connection w/Billy Lahr -19TT To Do Lists- Friend or Foe? -08TT Cherry Blossoms, Epigenetics, & the Legacy of Trauma -06Other topics of interest mentioned on this episode:No Shave November/MovemberNational Novel Writing Month - NaNoWriMoGratitude Outloud! Campaign on Instagram Accounts to follow:Authentic Connections Network- @37by27Author Express Podcast- @authorexpresspodcastShawna Rodrigues (your host!)- @ShawnaPodcastsThe Grit Show- @The.Grit.ShowShawna Rodrigues is the city girl next door who is a connoisseur of apple cider doughnuts, the perfect peach, the right balance of vanilla in a London Fog, and beach sand the perfect density for long walks. An author, coach, and consultant, Shawna spent the first two decades of her career supporting children, families, and communities as a therapist, specialist, and director in the private and public sectors. Her impact and depth of dedication prompted the alumni association at Boston University to acknowledge her accomplishments with an award for “Outstanding Contributions to the Field of Social Work.”In 2022 she found her calling in podcasting when she launched The Grit Show (www.TheGritShow.com); a podcast for thWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Have you ever given much thought to breath? It’s something you do every second of every day, but not something we give much thought. In today’s conversation we get to learn about the transformative power of breath. How accessible it is and how useful a tool it can be. Today’s guest is Benedict Beaumont, a Breathwork Facilitator, Yoga Teacher, and founder of the Breathing Space School of Breathwork. We get to hear some interesting stories from Ben’s path to get him where he is today including where things needed to shift and allow for a breakthrough.We also made time for breathwork which Ben describes as “...an extraordinary, extraordinary, transformational experience… I call it therapy for those people who don't wanna talk about their problems or meditation for those people who can't meditate.” Breathing Space has regular facilitator trainings and the one led by Ben starts November 14th, so your opportunity to sign up, is now. There's more about this toward the end of the episode.Before he discovered Breathwork, Ben was mostly a high school teacher in the South Coast of England, sometimes a chef and chalet manager in the French Alps, occasionally a writer and always an adventurer. He now lives in Canada with his wife and young daughter.Episode Timeline: 01:39   Simple Breathwork Technique to start any interaction04:06 Getting to know Ben and his early career in teaching10:48   A Planned Breakdown and Breakthrough- Motorbike & India 15:10    Was his life’s work complete? Staring down death…19:50   Wishes on top of Everest & what he found there22:01   The path to breathwork23:34  Explanation of Conscious Breathwork24:12   Conscious Breathwork30:46 Discussing what came up for Shawna during Conscious Breathwork41:28   Self Care Spotlight - Secret Breathwork Technique - Coherence Breathing46:56  Breathwork Explorers Club Membership49:25 Christina’s Review of The Grit Show Connect with Benedictwww.MakeSomeBreathingSpace.comIG: https://www.instagram.com/MakeSomeBreathingSpaceFB: https://www.facebook.com/makesomebreathingspaceBook- A Last Chance Powerdrive - https://amzn.to/3UzWvjp Facilitator TrainingBreathwork Explorers Club Membership  - GRIT50 for 50% offThe Grit ShowWebsite: https://www.TheGritShow.com The Grit show on IWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!