She Creates Whole Living-hack your health through tiny habits, simple systems and natural approaches for burned-out Mama’s

016//How Your Cleaning Products Are Making You Sick!

Hey Busy Mamas!
Have you ever looked at the ingredients on your cleaning products and wondered what the heck is in them?  How do you know if they are safe to use in your home?  The bottle says "all-natural," so it must be safe.  RIGHT?!?  Nope!  As the gatekeepers of our homes, we Mamas have to be savvy consumers when it comes to cleaning products.  Most of what's on the market isn't safe and they are causing more harm than good.  In this episode we will be talking about what chemicals are in our cleaning products, what potential harms they can cause, and what to use instead.  This is such an important episode, please share it with your friends!  Not only will it help keep our families healthy, but will keep our environment healthy, too. 
 
But before we begin, I wanted to invite you to join the waiting list for my next WELLNESS to Weight Loss mini camp.  It’s a 6 week camp which focuses on a holistic approach to weight loss, incorporating a Whole 30 diet plus a 2 week food reintroduction phase.  By the end of the six weeks, you will have a custom diet plan made just for you, along with a few more weight loss/wellness tools for your toolbox.  We have group coaching online biweekly and a master class video the other weeks.  The price is currently $150 dollars, but if you invite a friend and they join you, you can get $15 dollars off the price each.  I believe we always do better when we surround ourselves with likeminded people on the same journey.  Just use the code BETTERWITHFRIENDS to the sign up form.
Use this form to sign up!
 

015//Feeling Wired But Tired? How to Support Your Adrenal Glands, When They are Overworked

Hey Busy Mamas!
Going to bed, but when your head hits the pillow, you can't fall asleep?  Do you feel wound up and at the same time exhausted?  This could be a sign that your adrenal glands are working overtime and they are trying to get your attention.  In today's podcast we are going to talk about what the adrenal glands do for us, how to identify if your adrenals are working too hard, and what you can do to help them out.  In a hectic world, it's easy to get ignore your body and not feel the signs that something is off until it's broken.  This happened to me and my hope is to save other Mamas from going down this road or to help other Mamas who are in it.  Grab your notebook, pen and a cup of tea and let's begin!
 
But before we begin, I wanted to invite you to join the waiting list for my next WELLNESS to Weight Loss mini camp.  It’s a 6 week camp which focuses on a holistic approach to weight loss, incorporating a Whole 30 diet plus a 2 week food reintroduction phase.  By the end of the six weeks, you will have a custom diet plan made just for you, along with a few more weight loss/wellness tools for your toolbox.  We have group coaching online biweekly and a master class video the other weeks.  The price is currently $150 dollars, but if you invite a friend and they join you, you can get $15 dollars off the price each.  I believe we always do better when we surround ourselves with likeminded people on the same journey.  Just use the code BETTERWITHFRIENDS to the sign up form.
 
Sign up here!

06//Healing From Burnout: 5 Ridiculous Things My Therapist Had Me do to Heal.

Hey Busy Mamas,
In this episode I am going to get real with you about my experiences with burnout and how I healed.  I recently graduated from therapy, but at the time was seeing my therapist twice a week.  Each time we met, my therapist would send me home with homework and let me tell you, some of the stuff she had me do felt somewhat ridiculous.  But you know what?  They freaking helped and were worth doing.  During this episode, I'm going to share with you things that help you heal from burnout.  Some of these suggestions might feel a little funny, but if you give them a try, you may find they help.  I pray this episode blesses you today!
 
 

014//How Hormones Interfere with Weight Loss and What You Can Do About Them!

Hey Busy Mamas!
Have you ever wondered why you can't lose weight or why you are at a plateau in weight loss?  Did you know that the human body has over 50 known hormones at play in our systems?  Hormones are chemical messages to our cells and organs that tell them what to do.  If our hormones are off, things like metabolism, menstrual cycles, appetite/hunger can all be off.  In this episode we are going to talk about the major hormones that could be at the root cause or a part of the reason why you are having trouble losing weight.  We will also talk about natural ways to support our hormones and bring them back to balance.  Grab a pen and a notebook or your notes app and a cup of tea and let's chat!
 
If you are having trouble with weight management and you're just not sure how to eat to support healthy weight loss, my next Wellness to Weight Loss mini camp is starting up in January. 
I wanted to invite you to join the waiting list for my next WELLNESS to Weight Loss mini camp.  It’s a 6 week camp which focuses on a holistic approach to weight loss, incorporating a Whole 30 diet plus a 2 week food re-introduction phase.  By the end of the six weeks, you will have a custom diet plan made just for you, along with a few more weight loss/wellness tools for your toolbox.  We have group coaching online biweekly and a master class video the other weeks.  The price is currently $150 dollars, but if you invite a friend and they join you, you can get $15 dollars off the price each.  I believe we always do better when when we surround ourselves with likeminded people on the same journey.  Just use the code BETTERWITHFRIENDS to the sign up form.   
 

013//Want to Lose Weight? Skip Cardio and Pump Some Iron!

Hey Busy Mamas!
I am so excited to be bringing another functional wellness podcast to you.  In this episode we are going to be chatting about weight training for beginners.  So many women think that cardio is the best way to lose weight, but recently there has been a lot of talk around increasing muscle mass and fat loss.  Being an exercise physiologist, weight training is something I have recommended for a long time.  I worked as a strength and conditioning coach and a personal trainer in my younger years and learned a lot!  My hope is that through this and future episodes, you will gain knowledge and confidence that will help you walk into a gym or start an at-home weight training routine.  A major piece of disease prevention is a high percentage of lean body mass to fat.  Weight training will help you increase lean body mass, increase metabolism and reduce body fat.  Let's get at it!!
 
If you would like to save your spot for the next Wellness to Weight Loss Mini Camp coming up in January, please click on this link and fill out the form.  If you have a friend join by 12/25, you and your friend will receive $15 off the price of the camp if you both join.

012//Seven Ways to Avoid Getting Sick During the Holidays

Hey Busy Mama's!
In today's episode we are going to talk about how to stay healthy over the holidays!  This year might be the most challenging with the "tripledemic" looming in the near future.  I have already had many students test positive for the flu, RSV and COVID, so what the heck do we do?  Let's talk about supporting a healthy immune system, supplements for the immune system, and what to do if you feel like you are coming down with sickness.  We don't have to hide or wear a mask to keep ourselves symptom free, because there are so many tools we can use to be our healthiest.  Join me as I share 7 ways to avoid getting sick during the holidays, because aint nobody got time for that!  
 
 But before you click play, I want to invite you to join the waiting list for my next WELLNESS to Weight Loss mini camp.  It’s a 6 week camp which focuses on a holistic approach to weight loss, incorporating a Whole 30 diet plus a 2 week food re-introduction phase.  By the end of the six weeks, you will have a custom diet plan made just for you, along with a few more weight loss/wellness tools for your toolbox.  We have group coaching online biweekly and a master class video the other weeks.  The price is currently $150 dollars, but if you invite a friend and they join you, you can get $15 dollars off the price each.  I believe we always do better when when we surround ourselves with likeminded people on the same journey.  Just use the code BETTERWITHFRIENDS to the sign up form.   
 
Click HERE to get on the waitlist!

011//Wintertime Blues: My Top Tips to Preventing the Winter Slump

Hey Busy Mamas,
In today's episode we are going to be talking about the wintertime blues and how to avoid them.  If you suffer from seasonal affective disorder, like I do, this podcast might help shift your mindset, give you all natural supports suggestions and encourage you that winter can be something you look forward to.  Join me as I share my best tips for feeling better through the winter, and maybe even looking forward to it.  
 
But before pressing play, I wanted to invite you to join the waiting list for my next WELLNESS to Weight Loss mini camp.  It’s a 6 week camp which focuses on a holistic approach to weight loss, incorporating a Whole 30 diet plus a 2 week food re-introduction phase.  By the end of the six weeks, you will have a custom diet plan made just for you, along with a few more weight loss/wellness tools for your toolbox.  We have group coaching online biweekly and a master class video the other weeks.  The price is currently $150 dollars, but if you invite a friend and they join you, you can get $15 dollars off the price each.  I believe we always do better when when we surround ourselves with likeminded people on the same journey.  Just use the code BETTERWITHFRIENDS to the sign up form.   
 
Please fill out this form to get on the waitlist. 
 
 
 

010//The Busy, Burned Out Mama’s Guide to the Holidays: Setting Boundaries

Hey Busy Mamas!
First, Happy Thanksgiving and thank you for joining me today!  The holidays are upon us and I'm not sure about you, but I'm wishing for a season of peace and contentment.  The last few years have been rough mentally and emotionally and we could all use a time of rest and to fill our cups back up.  If you're like me, you may find the holidays to be challenging because you feel the pressure to make everyone happy.  You might also recognize that spending lots of money, eating lots of food, and filling up your calendar with dinner dates and family gatherings is not your cup of tea.  So, how do we navigate the challenges that the holidays bring, especially in our relationships?  In this podcast, I am going to share with you what years of therapy has taught me.  I'm going to teach you how to set boundaries and communicate them confidently, so that you can move through the holidays in a way that honors your needs and creates better connection.  
 
If you'd like to join a community of women just like you, hop on over to the CREATE WHOLE LIVING FB group and click JOIN!  We'd love to have you.  
 
If you would like to join my next Wellness to Weight Loss Mini Camp, sign up here.  Have a friend sign up by 12/25/22 and join you for our next mini camp in January and save $15 each.  Use the code: BETTERWITHFRIENDS.  Please note, I accept a small amount of people to join this camp, so don't waiver.  Join now!

09//The Busy, Burned Out Mama’s Guide to the Holidays: Feeling the Financial Crunch

Hey Busy Mamas,
The holidays are upon us and we could all use a little support and a bunch of reminders during this wonderful season of overwhelm.  During this episode we chat about holiday budgets, ways to save money, decorating on a dime and other ways to spend less and have more.  We don't have to allow commercials, Christmas lists and Mom guilt push us into deep debt.  Shifting our mindset in a few simple ways can make your holidays happy and fulfilling.  Join me as I share my tips and tricks to spending less during the holidays.
 
If you'd like to join a community of women just like you, hop on over to the CREATE WHOLE LIVING FB group and click JOIN!  We'd love to have you.  
 
If you would like to join my next Wellness to Weight Loss Mini Camp, sign up here.  Have a friend sign up by 12/25/22 and join you for our next mini camp in January and save $15 each.  Use the code: BETTERWITHFRIENDS.  Please note, I accept a small amount of people to join this camp, so don't waiver.  Join now!

08//The Busy Burned Out Mama’s Guide to Holidays: Healthy Eating

Hey Mama!  The holidays are upon us and I have a feeling we could all use a few reminders and a bunch of support to navigate the next few weeks in a healthy way, emotionally, physically and spiritually.
In this series, we are going to tackle some of your holiday hot buttons!  We are going to chat about food, family, finances, feelings of overwhelm, and finishing up at the end of the year feeling at peace and content.  
In this first episode, I'm going to share with you tips and tricks to help you stick to a healthy eating lifestyle during a time of parties, dinner dates, and family gatherings.  No, you don't have to abstain from yummy foods, drinks and desserts, but mindfulness will be your best personal assistant.  So, get a journal and pen out and get ready to take on the holidays!!
 
If you would like to join a community of like-minded woman, head on over to She Creates Whole Living private FB Group and click join.  
 
Let me make it simple...just click here!