A thoughtful approach to midlife motherhood and what comes next
A thoughtful approach to midlife motherhood and what comes next
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Listen to stories told by Camille Johnson as she reflects on her life raising a family of 5 kids, being happily married for 26 years, and finding the joy and laughter of it all. She has been trying to find the floor to her kids' rooms for a while and gets a peek about once a week. Come listen as she shares her journey of finding her floor both literally and figuratively as she contemplates, life, love, cleaning, pets, books, remodeling, being a taxi driver, finding wholeness, living as a member of the Church of Jesus Christ of Latter-day Saints, and figuring out what she finally wants to be when she grows up. If this podcasting becomes a thing well maybe this is it. Thanks for listening!
“Once the football team learned to ignore the many distractions facing them and focused on their goal, they succeeded beyond what they thought possible and experienced great joy.” In this week’s episode I am talking about having joy as we focus on Jesus Christ. I share the story of the 1996 Nigerian Football (american soccer) team who won the gold medal. This win created infectious joy for all of Nigeria. This story was used as an example that Elder I. Raymond Egbo uses in his talk titled Focus on Jesus Christ and his Gospel from October 2024 General Conference. I also loop back to the idea of our natural state being of joy, peace and contentment. Then bring in some scriptures from the Book of Mormon about people feeling so much joy because of Jesus Christ. As we are preparing for Easter in a month this is a good time to reflect on the great goodness of God that can help us experience such great joy that we can’t even imagine.
In this episode I evaluated how I am doing with my key results that I set at the end of January (ep208) when I talked about objectives and key results. I talk through all of my key results and tell you how I am doing. Some are a green and a few are red. I also share this new cleaning idea I have that is working for me. I also mention how I do feel like a change is slowly happening in me. I am slowly becoming someone who enjoys the process of cleaning and decluttering her home!! How are your goals going so far this year? (Pardon my congested voice getting over a cold)
“…our natural state of being is joy, love and peace.” Ever been unable to sleep because you mind can’t shut down. Today I am sharing insights from the book, Don’t believe everything you think - Why your thinking is the beginning and end of suffering by Joseph Nguyen. This book is a great help to explain how thinking about our thoughts is the problem to our suffering. And when we try to stop thinking then we can find love, joy and peace. I share insights from the first half of his book. I mention my aha moment and his simple solution to help get us back to peace. Pause and eventually we can calm our minds so that we can sleep. Simple ideas with great impact.
We are at the end of February and this episode finished up the 4 weeks of things that I love. This episode I share a bunch of little things, instead of just one. I share things like the sun and sunset. Experiences with family like playing games and being at the beach. I also mention foods that I love, caramel, as one example. Then at the end I invite all of you to make your own list of things that you love. Take the time to reflect on all of the things you love and make life so much richer for you.
“Music is a mood booster” For the third episode in February I am sharing another thing that I love … music! And there are so many great benefits to listening or playing music. I choose to share a handful of benefits that music has for us. First, as a mood booster. Second, as a way to help our physical bodies and third as a way that it can improve our mental health. There are so many great things about music.
the benefits of exercise - episode 210
the benefits of exercise - episode 210
“Exercise has been described as the miracle drug.” This week I share another thing that I love, exercise. I share a bit about how much I loved it when I was young and reflect on how that changed as I became an adult. I love how there are also so many different ways to move your body that you can find something that you like. I also share all the fabulous benefits of exercise, on the brain and the body. One of the great benefits I mention is better mental health and all the happy hormones that are released when you exercise. I share that even though I began exercising as an adult to lose weight, it has grown to this love because of how it helps me feel so much better each day.
the importance of love Stories - episode 209
the importance of love Stories - episode 209
“Love is good for you.” Welcome to February and in honor of the month of love, I am sharing a few things that I love this month. This week’s episode I am talking in defense of the love story and confessing how I just really love reading them and happy endings and sharing some of my favorite books. I share my own thoughts but then one of my new favorite author’s notes from two of her books about the importance of love stories being in our lives. We learn to love better by reading about people who learn to love better. I will tell you about 8 books, love stories that I have been loving lately. In defense of the love story, “Let’s immerse ourselves in hope and joy and goodness and read and read and read.” (Katherine Center)
objectives and key results - episode 208
objectives and key results - episode 208
“Ideas are easy - execution is everything.” This week’s episode I am talking about objectives and key results for our goals. Due to an invitation from my husband, I read the book, Measure what matters by John Doer. This book is geared toward business but I use the main points to use as a tool for our goals for this year. It is a way to think about the how of your big idea that you want to work on. I share my rethinking through my objective and share the key results for how I want to declutter. I also share the great idea of the BHAG, the big hairy audacious goal and stretching for amazing.
decluttering tips and a polar vortex story - episode 207
decluttering tips and a polar vortex story - episode 207
"When you look for trash that shows your brain that it is easy to declutter." In this episode I share a few more decluttering tips as well as a story about the effects on your pipes due to the extreme cold or the polar vortex. I found a couple of great tips I am passing on in this episode from the Clutterbug. One of the tips is when you don’t feel like decluttering, grab a trash bag and just start looking for trash that you can throw away. She says it gets your brain going in the right mode. I mention my experiment with this tip plus also share a couple of other ones. Then I tell a story about the polar vortex, which we had this week and the temperature was as low as -18 degrees F. We had a pipe burst while out of town and how our kids were great at dealing with the problem while we were sitting on a cruise ship for our anniversary. A short episode today, nothing mind blowing but a few usable tips and a story.
Scheduling time for our systems - episode 206
Scheduling time for our systems - episode 206
“Know how you spend your time.” This episode I talk about making sure to schedule time to implement your systems that you want to put in place for the new year. I first begin with a tip to find a word or phrase for the year that sums up what your direction is for the year. And then I share how I am not doing so well with my decluttering and I realize that is because I am not setting aside time. I mention how I have a few systems in place, like my morning routine and our dinners and how once they get put in place they make life easier. Lastly, I discuss a few ideas about planning and different ways you can think about scheduling and planning your day.
progress not perfection - episode 205
progress not perfection - episode 205
“'If you win each day with consistent preparation, work ethic, and expectation for excellence, the results will take care of themselve." Happy New Year, friends! It is so exciting to begin new goals or directions for the year - a becoming. I begin with a few tips that I have found in helping you start a new habit. With my goals, I noticed how I was ready to go all in, and went a little too much. Like doing double workouts for a few days and wanting to get all my decluttering done in a week. So this episode I emphasize the importance of progress over perfection. I look back on Episode 75 when I talked about 1 percent better and then recap on the principles of the Great Britain Cycling team that did just that. I also share a great quote and idea from Thomas S. Monsoon, in joys and glories of creation as we think about creating this new year.
looking ahead to 2025 - becoming - episode 204
looking ahead to 2025 - becoming - episode 204
“In order to improve for good, you need to solve problems at the systems level.” This week I am looking ahead and thinking about the new year. Instead of setting the same goals that don’t get done this year I want to be different. So I thought more about becoming someone who does those things rather than simply thinking about an outcome goal. I share an article from James Clear about the importance of systems that help you enjoy the process of accomplishing just as much as outcome. I also tell you a little bit about the idea of setting a direction or intention instead of a goal. It keeps us a little more open to making the process work. Then I also share this great article from Ashely Jansen. First she has some great reflection questions before you even set your direction or goal. Then, second, as we put a system in place to plan for hardship. Which means we may not be super motivated to do it but putting something in place that we will follow through anyway despite that. Lastly, I remind you of the importance of keeping promises to ourselves.
What if the grinch really did steal christmas? - episode 203
What if the grinch really did steal christmas? - episode 203
“Christmas Day is God fulfilling His word!” In this episode I confess that almost halfway through December we still haven’t put up our tree. And I have been thinking about all of the traditions, decorations, songs, gifts and what it all means. I wonder if I can still feel the spirit of Christmas without all of it? So I share some things that have helped me refocus my efforts and remind myself of the true meaning of Christmas. I remind myself about love and thinking of others. Then learn a great new idea that making peace with your family at Christmas parties was one of their purposes. I also share two stories, each an LDS missionary, who learned the real meaning of Christmas when far away from home. So I hope I can regroup to remind myself of the gift of this season and its true meaning.
Thoughts about belief - episode 202
Thoughts about belief - episode 202
“Our beliefs influence our thoughts, and those thoughts determine our actions.” This episode, I explore the idea of belief and how important it is in our lives. I mentioned at the beginning that Thanksgiving being so late in the month, I have begun to think that I am already behind on Christmas. I noticed how this thought which could become a belief is not really helpful to me. I mentioned Inside Out 2, that gave such a good visual on how we get beliefs. I share how beliefs can be empowering or limiting. And what belief can help us to do in our lives. Then I also share a bit about how detrimental self-doubt can be. Belief really does rule how we see the world, so let’s be mindful of what we are choosing to believe.
a lesson on gratitude to share at Thanksgiving time - episode 201
a lesson on gratitude to share at Thanksgiving time - episode 201
“Maybe when you start recognizing the blessing you have, others will reveal themselves.” I really love reflecting on the things I am grateful for each day! In this episode I am sharing a lesson I gave my daughter’s young women’s group in our ward last spring which I am also going to share with my extended family at our Thanksgiving gathering. I wanted to share in case you might want to use all or a part of the lesson for your family at Thanksgiving too. I am a big proponent of a gratitude practice. It really can help you overcome the negativity bias and help you to recognize more of the blessings you have in your life. It has so many health and social benefits that I share as well. The most important thing is showing gratitude is a way of showing faith in our Heavenly Father and Jesus Christ. I will have these quotes and screen shots from my powerpoint on my website for this episode if you choose to use them for Thanksgiving as well.
looking back with gratitude - episode 200
looking back with gratitude - episode 200
I am in celebration mode - it is episode 200! In this episode I look back at some of my favorite episode topics over the past 4 and a half years. I mention how much my life has changed in the past 5 years as well as how much I have learned and grown from all of the things I have shared on the podcast. Some of the podcast episodes I mention, the 90/10 Principle, The science fair project struggle, The expectation series, Pet Peeves. Keeping commitment. Then I also highlight some of the books that I have loved sharing about. A few that I mention are, The Confident Mind, Atomic Habits, 7 Habits of Highly Effective People and I Don’t have to make Everything all better. I have loved sharing these past 200 episodes with you!
conflict verses contention - episode 199
conflict verses contention - episode 199
“Some of the most beautiful parts of our world are created through conflict….” In this week’s episode I am sharing what I learned about the difference between conflict and contention. After finishing such a contentious election it is good to talk about how we can welcome conflict. I share how I really love the idea that conflict is essential in creation. I also share how we need to remember to use love and respect as we learn of differing ideas and opinions. I also mention that instead of usually wanting to avoid conflict, I can now look at it a whole new way. Can I learn to create a space where conflict is welcomed and handled well? Hopefully this will be a start.
Thoughts about love and marriage - episode 198
Thoughts about love and marriage - episode 198
“I can be myself with her.” In this episode I am going to share some thoughts about love and marriage after having my son’s wedding a few weeks ago. I share the idea that being loved for who you really are can help you blossom and love others because you can forget to worry about yourself and how lovable you are. I also talk about how we as humans like to love things, my example of my cute and cuddly dog. I also make a point about loving as Jesus Christ, being more able to be ourselves when we actually think less of ourselves. There are a lot of thoughts about love.
Respect, Trust and Confidence - episode 197
Respect, Trust and Confidence - episode 197
“Happy day! All is well!” This is the last in the series using the book, The The Parent’s Tao Te Ching: A New Interpretation - Ancient advice for modern parents by William Martin. This episode I share 3 new passages. With topics like, Respect, trust and confidence as a parent. So many great thoughts - working on using respect and kindness when you children behave or misbehave. I talked about remembering that we are all part of the Tao and that all is well. I also share the lyrics to the Hymn, Come, come ye Saints. Then I discuss confidence in making decisions, that an answer will come to you when you need them. So many really good things to ponder and work on. Also a reminder I will be taking a break for the next two weeks, and will be back with new content in November.
Failure is the best teacher - episode 196
Failure is the best teacher - episode 196
What has your child failed at recently? Today’s episode we continued taking a look at a few passages from the Parent’s Tao Te Ching by William Martin. This episode is all about failure being our best teacher. These passages remind us how wonderful it is to be human and with that comes mistakes. There are also messages freeing us as parents to realize our life experiences in their fullness both the happy and sad, success and failure all help us to teach our children. I share a few experiences of my own failure and hardships as well as the story of Sara Blakely, the founder and inventor of Spanx, who was asked by her dad each night at dinner when she was young what she had failed at that week which helped her not be afraid of failure.
Relax, make room and be still - episode 195
Relax, make room and be still - episode 195
“Create space within your heart and your children will always rest secure.” In this episode, I share a few more words of wisdom from the book, The Parent’s Tao Te Ching: A New Interpretation - Ancient advice for modern parents by William Martin. I chose 3 different chapters that have similar themes. To learn to relax your grip with your children and rely more on the Tao. To make room and not fill all of your children’s time and to be still, open and spacious. Simple ideas and good things to think about.
finding the wonder in an ordinary life - episode 194
finding the wonder in an ordinary life - episode 194
“…And make the ordinary come alive for them. The extraordinary will take care of itself.” In this episode I will be sharing a quote from William Martin from the book, The Parent's Tao Te Ching: Ancient Advice for Modern Parents. In this quote is the idea that we need to help our kids find wonder in the ordinary things and the extraordinary will take care of itself. I share a little bit from 3 Nephi chapters 1 and 2, that some of the people were no longer astonished about signs and wonders. I mention my youthful ideas, looking forward to extraordinary things and not realizing how wonderful and happy an ordinary life can be. I then explore the quote by Plutarch, who talks about our learning less like a vessel to be filled but wood that needs to be lit on fire. Finding wonder and being lit on fire - all good things to help us appreciate the goodness of an ordinary life.
midlife musings - episode 193
midlife musings - episode 193
“It is weird to think about being 50.” This week I am going to share a few of what I am calling my midlife musings. I have been reflecting on my life lately and how it has changed from even just 5 years ago and the busyness is just so different. I also take some time to think back to when I was a teenager and my thoughts of what I was looking forward to as I grew up, not even really thinking about being 50. Then I share an instance of how different my life is by comparing how my mornings with kids used to be and how they are now. I am no longer treading water and now it feels a bit weird to have things a little easier.
momentum - episode 192
momentum - episode 192
“Nothing new is easy at the beginning.” This week I experienced momentum as we were finishing up my daughter’s bedroom redo. So in this episode I share what helped me gain my momentum this week and how it kept getting easier and easier to keep going. I then share the physics definition of momentum. I also explain the force that we need to get us out of the state of rest, which is not easy. Near the end I share how momentum can benefit our spiritual lives as well.
Ideas of ways to connect when you are feeling lonely - episode 191
Ideas of ways to connect when you are feeling lonely - episode 191
“You can really kick off a positive cycle of increasing transparency and closeness.” This episode is a part 2 of sorts to the friendship from episode 190. I am talking about things to do when you feel lonely. I had a great newsletter from Ellen Hendricksen that started it off with 4 things you can do when you feel lonely. She begins by defining loneliness which I share. Then I especially liked the suggestion which she says, “Use each bout of loneliness as a cue to make social plans.” Then I also share some things from two other articles. Two highlights that I share are: When you are feeling lonely - call your mom and turn that feeling of loneliness into an opportunity to serve and drop off something for someone. There are a lot more suggestions as to what we can do when we are feeling lonely. So if things are feeling that way for you - come listen for some ideas and try out a few.
Fostering new and old frienships - episode 190
Fostering new and old frienships - episode 190
“When we share about our lives, it signals to the listener that we trust them.” Friendship is the topic for today’s episode. As I know many of our children and youth are starting up school and have the opportunity to make new friends, this episode will help explain a little more about the skill or things we can do to foster new friendships or work on current ones as well. I share my daughter's situation and her need to make some new friends. I refer back to episode 83 titled Cultivating Friendships which uses information from the book How to be Yourself by Ellen Hendricksen. I review a little bit from that episode but then go in depth more about the importance of sharing more with others and fostering connection. Then I talk about making friends as adults and we can treat it almost like dating. Connection is so important but as adults especially we have to be more intentional about it. So here’s to making new friendships and working on current ones.
stories from the olympics and paralympics - episode 189
stories from the olympics and paralympics - episode 189
“For the first two editions (1896 and 1900), participation in [the Olympics] Games was literally a prize in itself.” In this episode I am sharing a few stories or background to a few women who competed in the Olympics and a few who will compete in the upcoming paralympics and the honor of just getting there. I share about two pregnant women who competed in the olympics, an archer and a fencer Also an 58 year old woman who also made it to the Olympic in table tennis, a dream of hers since she was 16. Then I share a little about 3 women who will compete in the paralympics. Kim Crosby, McKensie Coan and Julia Gaffney. Women overcoming great odds to compete at this level. Pretty cool their backstories.
my new thoughts about decluttering - episode 188
my new thoughts about decluttering - episode 188
“If you bless someone with your abundance, when it comes time and you need something, it will just appear.” I am back to decluttering. Taking another go and this time I am doing it on my terms. I share how I have decided that there is not “right” way to get rid of your things or that you even have to but that I can do it using what works best for both my strengths and weaknesses. I talk about my new thoughts about all my stuff and how I have been so blessed to have enough that I can even think about decluttering. I can bless others with my abundance. Also enjoy the Olympics!
The power and anxiety of invitations - episode 187
The power and anxiety of invitations - episode 187
“The invitation is always more than just an invitation…” In this episode I share a little bit about the anxiety I felt as I was putting together the list of people to invite to my daughter’s wedding. I tell of some interesting ideas about the power of invitations, like being a witness and belonging. Also the hard side of not being able to invite everyone and worrying about leaving people out. Finally, how all of this can also remind us of Jesus Christ and his invitations to us.
Wedding thoughts - The experience - episode 186
Wedding thoughts - The experience - episode 186
I am back … this is not a throwback. Today I share a short reflection about the wedding and making an experience. I mention how it can be so easy to get caught up in all of the things: dress, cake, food, venue, music, invitations and that the experience during the party can be more of an afterthought. I share how my daughter had a great vision of what she wanted for the experience. I also share a few experiences we had before the wedding which also made it so memorable.
Summer, now what? - episode 185
Summer, now what? - episode 185
“What time is it? Summer time!!” Summer is here for us and now what? This episode I share a few of our plans for the summer and a few reflections on my favorite time at the pool with my kids when they were all small. I also reflect on how I am doing with the concepts from The Anatomy of Peace book. I share an experience that I can’t decide if it’s a failure or simply me not correcting very compassionately. I then share how this podcast will go this summer, some replays as well as some more live or recently recorded episodes will all happen this summer.
The Anatomy of Peace - Part 8 - Helping things go right - episode 184
The Anatomy of Peace - Part 8 - Helping things go right - episode 184
“Peace – whether at home, work, or between peoples – is invited only when an intelligent outward strategy is married to a peaceful inward one.” This episode is the last one of the series talking about the book, The Anatomy of Peace by The Arbinger Institute. In these last chapters we learn about the rest of the Pyramid of Change that was mentioned in the first episode. It is with this pyramid that we can finally learn how to help things go right. We learn how after our heart is at peace we can then invite others to change as well. So during this episode I share the 6 levels of the pyramid. Then we learn 3 lessons from the pyramid and finally at the end, I share why the name Camp Moriah is chosen for the wilderness camp.
The Anatomy of Peace - Part 7 - 4 steps to a heart at peace - episode 183
The Anatomy of Peace - Part 7 - 4 steps to a heart at peace - episode 183
“While you are correct that a heart at peace alone won’t solve your complex outer problems, those problems can’t begin to be solved without it.” Another part talking about the book, The Anatomy of Peace by the Arbinger Institute. This week I share the chapters that help us identify how to get out of the box and go from a heart at war to a heart at peace. I share more about Yusuf’s background and the person he met that helped him get his heart to peace. In these chapters we learn the 4 steps to get us to a heart at peace.
The Anatomy of Peace - Part 6 - Taking off your shoes - episode 182
The Anatomy of Peace - Part 6 - Taking off your shoes - episode 182
“Joining the youth in their hardships helps them because it helps us not to invite their hearts to go to war.” We continue learning from the book, The Anatomy of Peace by the Arbinger Institute. This week I begin to talk more about the process of getting our hearts to peace. I also tell of the metaphor of taking off our shoes; a way to allow space for others to help their hearts get to peace, thanks to the camper Jenny. Then I also share more about Avi’s story and how his heart was also able to change to peace. ( Happy Mother’s Day coming up all you moms out there. )
The Anatomy of Peace - Part 5 - a review of a heart at war, justification and our boxes - episode 181
The Anatomy of Peace - Part 5 - a review of a heart at war, justification and our boxes - episode 181
“It will serve neither ourselves nor our loved ones to think that we are better.” This week I share more about The Anatomy of Peace by the Arbinger Institute. We are in part 5 and going over a review of what the book has shared so far. In the story the parents are finishing their first day and I share a list of all of the things that the parents have learned so far. With a little more clarification I share the importance of our way of being even if the behavior is the same. I tell of the discussion during the story, clarifying a little more about causes of the different styles of justification. As well as learning that we can begin to carry our boxes with us. And at the end an invitation to ponder which boxes you carry and how it has invited a warring heart in your life.
The Anatomy of Peace - Part 4 - Justification boxes - episode 180
The Anatomy of Peace - Part 4 - Justification boxes - episode 180
“The more sure I am that I’m right, the more likely I will actually be mistaken.” This is the 4th episode where I am talking about the book, The Anatomy of Peace by the Arbinger Institute. Covering chapters 12 and 13, I share the 4 justification boxes or styles of justification that can be typical when our hearts are at war. I share a few stories, one involving black beans and being wrong as an example of one of the justification styles.
The Anatomy of Peace - part 3 - self-betrayal and justification - episode 179
The Anatomy of Peace - part 3 - self-betrayal and justification - episode 179
“A choice to betray myself is a choice to go to war.” This is part 3 is learning more from the Book, The Anatomy of Peace by the Arbinger Institute. In this episode I cover chapters 8 through 11 of the book. I share more about how our hearts can be in war and learn a new term, self - betrayal. I share the childhood story of the character Yusuf and how that story helps show the idea of self betrayal as well as the resulting justification. I also share the choice diagram which is in the book which we learn about in the book and how self-betrayal and justification take our hearts to war.
The Anatomy of Peace - part 2 - understanding a heart at war - episode 178
The Anatomy of Peace - part 2 - understanding a heart at war - episode 178
“The deepest way in which we are right or wrong, is in our way of being towards others.” This week I continue telling you a little more about the book, The Anatomy of Peace by the Arbinger Institute. I share a few stories from the book, Avi's story of mowing the lawn. With these stories, I help illustrate how we begin to think of people, including our family members, as annoying or unreasonable. We then start to see them as objects and then because of that we begin to invite more war. I then share a collusion diagram. The most important understanding is not just about our actions but our way of being towards one another.
The Anatomy of Peace - part 1 - a heart at peace or war - Episode 177
The Anatomy of Peace - part 1 - a heart at peace or war - Episode 177
“I become an agent of change, only to the degree that I begin to live to help things go right….” This episode begins a series sharing the principles from the book, The Anatomy of Peace written by the Arbinger Institute. It is a fictional story that helps teach some principles. We are going to have a handful of parts to this book and this week I will be sharing some of the things that I learned from chapter 1 through 4. The book begins with a story of some families who are dropping off their children at a wilderness rehabilitation camp, called Camp Moriah. There the directors spend a few days teaching the parents so they can help facilitate change when their children are done with the program. In this part of the book, the main parts of change is to understand that we become agents of change when we spend more time on helping things go right rather than correcting and criticizing. Then the first principle we learn is about having a heart at war or a heart at peace. We learn about the crusaders and Saladin and which was more successful due to their heart being at peace despite being involved in a war.
Hope of the resurrection - an easter message - Episode 176
Hope of the resurrection - an easter message - Episode 176
“... even so in Christ, all shall be made alive.” Happy Easter. A quick easter message about the hope that we can gain from the resurrection of Jesus Christ. I share the belief that we all made a choice before we came to this earth to follow our Heavenly Father’s plan. I then talk of a few ideas about this wonderful, miraculous gift that all of us will be resurrected one day and be reunited with our bodies. What a blessing and feeling of hope we can hold onto because of the gift of the resurrection. Take a moment to think about that this weekend as we all celebrate Easter!
Goal check in and reset - Episode 175
Goal check in and reset - Episode 175
“The best thing about goals is you can start them anytime.” How are your goals going? In this episode I share how I have been doing in the first quarter of the year. I also look back at many of the things that were not on my list of goals but that I accomplished over the past few months. I also look and see where I can be better to schedule time to put my plans into place. It is already spring and a great time to reset!
Forever Strong Part 3 - protein does a body good - Episode 174
Forever Strong Part 3 - protein does a body good - Episode 174
“It’s important to grasp that we don’t eat for protein, per se, but for AAs.” This week is the third and final part as I talk a bit about the book, Forever Strong - A new science based strategy for aging well. Written by Dr. Gabrielle Lyon. In this final episode I share a little bit about nutritional science and then most of the time talking about protein and the amino acids that we get from protein that help to fuel our muscles, tendons, organs, and so much more. Protein is good and Dr. Lyon is all about animal protein.
rever Strong Part 2 - through the decades Episode 173
rever Strong Part 2 - through the decades Episode 173
“The best way to safeguard your independence is to protect your skeletal muscle mass.” This episode is part 2 in the series discussing the book, Forever Strong: A new science based strategy for aging well written by Dr. Gabrielle Lyon This week I share about aging and talk about the things she mentions in the book from young age through each of the age decades and through sixty-five. Basically strengthen your muscles throughout your life and eat protein. And it is never too late to start strengthening your muscles.
Forever Strong Part 1 - Episode 172
Forever Strong Part 1 - Episode 172
“If your muscles are healthy, you live better.” I am excited to start discussing the book, Forever Strong - A new science based strategy for aging well. Written by Dr. Gabrielle Lyon. This episode will be one of a 3 part series. In this episode I share Dr. Lyon’s theory about skeletal muscle health and aging well. I share some of the different unexpected benefits of healthy muscle, like supporting your immune system and acting with the endocrine system. This book intrigued me as I am getting closer to the older years of my life and want to look for ways to keep strong and this book has a lot of great ideas.
Nostalgia for younger years and the benefits of looking back - Episode 171
Nostalgia for younger years and the benefits of looking back - Episode 171
“Nostalgia is bittersweet.” This week I am talking about nostalgia. Triggered by a movie, The Adam Project, I mentioned how I thought it would be so fun to go back in time and see myself. I also tell how I came across some fun videos when my kids were little which made me also nostalgic for when they were little. As a way to gain a little understanding I share a handful of benefits from looking back at our lives.
I almost got scammed - a few tips to keep you aware - Episode 170
I almost got scammed - a few tips to keep you aware - Episode 170
“The message is to lure you into giving away sensitive information.” In this episode I am sharing an experience where I almost gave away a lot of very sensitive information to a scammer. I point out the red flags that I overlooked. I define for you a few different types of scammers, phishing for example and define them. I also tell you some tips to keep you aware so that you can avoid these darn scammers as well.
my drained confidence and how I am getting it back - Episode 169
my drained confidence and how I am getting it back - Episode 169
“It’s not the absence of self-doubt, but the ongoing resistance to it.” Bear with me in this episode when I share a confidence draining experience. Luckily I remembered the book, The Confident Mind, by Dr. Nate Zinsser. In chapter 5 I was reminded about protecting our confidence through setbacks. So this episode is a bit of a reminder to me of practical things to do to regain your confidence when a big drain occurs. Things like looking for my daily progress, effort and success and then stopping the looping confidence killing thoughts and replacing them with thoughts that build energy, enthusiasm, and optimism.
why Not? A new thought I am trying to believe - Episode 168
why Not? A new thought I am trying to believe - Episode 168
“I need to tell my brain what to focus on.” Why not? Is a new thought I am trying to work on. I share the scripture from the Book of Mormon that helped me with the new thought. I also tell you about a few different quotes and articles that talk about the importance of belief. I conclude with a practical way to work on negative belief and how you then tell your brain what you want to think.
The Glucose Goddess Method - a synopsis - Episode 167
The Glucose Goddess Method - a synopsis - Episode 167
This week I share about the Book by Jessie Inchauspe called the Glucose Goddess method. This is a sequel to her book, Glucose Revolution. This book uses 4 of the hacks she shares in her first book and breaks them down in a 4 week way to start to make them a habit in your life. These hacks are the most effective at reducing glucose spikes. So I share a reminder about Glucose spikes and how that affects our bodies. I then tell you about each of the hacks, how to implement it and the science behind each one. It is a really doable method to help you reduce your cravings and gain more energy and start to heal your body.
Looking back and looking forward with hope - Episode 166
Looking back and looking forward with hope - Episode 166
“Looking back on your year can help you be motivated going into the new year.” Happy New year to all! I have to be honest and share that it took me an extra week to get motivated to get an episode out so I followed some advice and am taking time to look back on a few of my favorite books and episodes from 2023 as well as looking forward and sharing a few of the goals and habits for 2024. I also mention how I am going to keep the process in mind even more than the outcome as I try to accomplish some of my goals this year.
It's not Christmas unless - Episode 165
It's not Christmas unless - Episode 165
“I was hoping to hear the Hallelujah chorus all season.” Do you have a few things you do every year during the Christmas season that means Christmas to you? This episode I share a number of things that I love to do during the season, from putting up my lights to wrapping presents while watching a cheesy Christmas movie. I hope as I share a few of the different things that I like to do each year, I hope it helps you think of your things that it wouldn’t be Christmas without.
Water Skiing - grace and works together - Episode 164
Water Skiing - grace and works together - Episode 164
“The Savior's grace gives us the right to choose to become what he offers us to become.” This is a different kind of Christmas episode. I talk a little bit about faith and works from both Paul and James of the New Testament. And with that I shared an idea I got from Dr. J.B. Haws who has an analogy of faith and works being like a water skier. I explore the whole water skier analogy and share my experiences learning how to water ski to share how much work it takes to get up and also you can’t water ski without the boat. It is a different way to think about Christ’s role in our life and I really like it. More...
recipes, food and remembering - Episode 163
recipes, food and remembering - Episode 163
“No one who cooks, cooks alone.” This week I have been thinking a lot about food and the recipes we can’t live without. I share some of our Thanksgiving must haves, like fluffy sweet potatoes and pumpkin chocolate chip bread. I mention how I love how these recipes remind us of people, some family members who have passed on and even friends who are still around but we haven’t seen in a while. In addition, I share my new found knowledge on how smell and memories are connected. So enjoy this episode and let your food memories bring you back to special times in the past and also push you forward to connect them with the future.
Old year resolutions - Episode 162
Old year resolutions - Episode 162
“yet I was, by the endeavour, a better and a happier man than I otherwise should have been if I had not attempted it.” This episode comes out and we have one month until the new year. I am sharing this great idea of old year resolutions, an idea mentioned by Benjamin Franklin. Old year meaning - starting in December, what are some things you want to do in the new year that you can get a jump start on. I also mention how it can be helpful to look back and reflect on how you did, where you need to change things or simply take them off your list for next year. And adding some prayer and pondering in the process of figuring out what you are ready to start doing or becoming.
Gratitude with my family - and the benefits galore - Episode 161
Gratitude with my family - and the benefits galore - Episode 161
“Gratitude can change your brain.” In this episode I share how my family has started sharing gratitude each night for the past few weeks. I mentioned all of the things that I have learned about gratitude and the multitude of benefits it has for us in so many different ways. Reminding us of things like gratitude helps to change our focus, gives us courage, can heal us and even unite us. I share what my family members thought about starting this and our goals for keeping it going. How grateful I am for gratitude and looking forward to celebrating the holiday of gratefulness, Thanksgiving
Dear Older Me - Episode 160
Dear Older Me - Episode 160
“Dear Older me … thank you!” In this episode I explore an idea of dealing with expectations we have that come from our youth. Ideas of what we wanted to be when we grew up or how we might have hoped or expected our life to turn out. I share a few ideas of choosing to let some disappointment go and also being grateful for where you are. I also share a few ideas to ask our own kids - questions that will help them understand more of their interests and passions and less about what job they might want when they grow up. Ultimately helping us live a little more in the present and grateful for our decisions to get us there.
Appreciation - the antidote to fear - Episode 159
Appreciation - the antidote to fear - Episode 159
“Appreciation is the highest, purest form of love.“ In this episode I talk about another chapter in the book, What Happy People Know by Dr. Dan Baker, Ph.D and Cameron Stauth. I begin by mentioning my favorite scripture and then I discuss courage as a tool for happiness and that love in what gets us to courage. I share about the purest form of love or appreciation and how that can be an antidote to fear in our lives. I share things from the chapter, like the appreciation audit which Dr. Baker tells us it can help heal us with good thoughts. So if you battle fear and want the courage to do more, maybe this idea of appreciation might help.
The importance of choice - Episode 158
The importance of choice - Episode 158
“... choice feels good because it is the ultimate expression of free will.” Choice is so important and according to the Book, What Happy People Know by Dan Bake, PhD. and Cameron Stauth, it is one of the tools you use to be happy. In this episode I share how we all have possibilities. I share the idea of learned helplessness and how we can over come it and then go back to some of the ideas from Habit 1 of 7 Habits of highly effective people, being proactive, using our choice of perception and the quarter-second delay. Happy choosing and hopefully you will choose to listen! :)
music as we age and what do I even like anymore? - Episode 157
music as we age and what do I even like anymore? - Episode 157
“when we love a piece of music, it reminds us of other music we have heard, and it activates memory traces of emotional times in our lives.” Lately I have been struggling to find the music that I like. This episode I explore a little bit the reasons why I may be struggling to find new music that I like. I also share why we as older adults tend to get stuck with certain bands and artists from our youth and young adulthood. It is harder to relate to more popular music,I discover, and according to one artist that is on purpose, to annoy the older generation. I also share how music from our youth brings back stronger emotion because we have stronger emotions and experiences at that time. Finally I decided I just need to begin again looking through all time to find the music that works with me now.
two funerals and some thoughts - Episode 156
two funerals and some thoughts - Episode 156
“If you carefully consider what you wanted to be said of you in the funeral experience, you will find your definition of success.” This week I am reflecting on some thoughts I have had this past week after attending two funerals. I share my thoughts about being a more aware and caring neighbor and friend. I also reflect on habit two from the 7 Habits of Highly Effective People, Begin with the end in mind, by Stephen R. Covey. Then I look into some ways I can be better at getting to know people and the idea of trying to find out what is awesome or interesting about them.
Foreboding joy and our happiness set point - Episode 155
Foreboding joy and our happiness set point - Episode 155
”Gratitude is the antidote to foreboding joy.” In the episode today we are talking about joy and how it actually can be uncomfortable to let ourselves feel it as it is very vulnerable. I share a conversation I had with my daughter that sparked a reminder of two things - foreboding joy and our happiness set point. So I share what these two things are and how we can learn to increase our happiness set point and combat foreboding joy with gratitude. More...
Strength in Weakness - Episode 154
Strength in Weakness - Episode 154
“There is no such thing as strengths and weaknesses - it is all context” Hey all!! So excited about this episode's topic of strength in weakness and really thinking about our weaknesses in a whole different way. I share this week about my experience helping my brother prepare for his job interview and then thought about this idea of sharing your weakness. I then share a few other things that I realized and heard from a few different sources, a guest on Follow him, Jody Moore and Simon Sinek. Let’s rethink the way we look at the things we may think are a “weakness.” More...
I don't have to make it all better - in real life - part 2 - Episode 153
I don't have to make it all better - in real life - part 2 - Episode 153
“Validation is being with someone where they are, not where you think they should be.”
In this episode I share the last part of this series learning about the principles of How to make everything all better by Gary B. and Joy Saunders Lundberg. This episode I share about using this in real life, with your spouse, your parents, parents-in-law, and friends. One of my favorite tips I share is to let your friends discover what they need to learn.
I don't have to make it all better - in real life - Episode 152
I don't have to make it all better - in real life - Episode 152
“[Children] have a far greater capacity for problem solving than we realize.” This week I share examples of using the principles that we have learned the past 3 episodes from I don’t have to make everything all better by Gary and Joy Lundberg. The last part of the book share anecdotes and examples of how to use this with all types of relations and this week I share some things they write about young children, teenagers and adult children. For example, making sure to listen and learning that silence on the parents' part is usually a good thing. I also share a few of my experiences using the principles from this book and the effects it has had. Let’s try this in real life!
I don't have to make it all better - Principles 5 & 6 - Episode 151
I don't have to make it all better - Principles 5 & 6 - Episode 151
“Effective teaching can only happen when you are in control of yourself.” Another episode learning from the book, I Don’t have to make everything all better by Gary B. and Joy Saunders Lundberg. Principles 5 and 6 are covered in this episode. Principle 5 is Find the right time to teach and Principle 6 is learn the effective validating phrases and questions. I spend a majority of the time talking about different situations when you can teach and the best times that you can take for that time. And then learning a few phrases to help our loved ones feel empowered to solve their own problems. More ...
I don't have to make it all better - Principles 3 & 4 - Episode 150
I don't have to make it all better - Principles 3 & 4 - Episode 150
“Just listen, try to understand, and show that you care.’ In this episode I continue sharing principles from the book, “I don’t have to make everything all better” by Gary and Joy Lundberg. This week's principles are: acknowledge emotions and develop the art of listening. One thing the authors suggest is to check in with your emotions regularly. What am I feeling right now and what is the cause? Then I also share how the authors tell us how to listen - reminding us to, if needed, ask questions that begin with how, what, when, where, do and is. Plus I share how I am learning with all this and failing forward.
I don't have to make it all better - Principles 1 &2 - Episode 149
I don't have to make it all better - Principles 1 &2 - Episode 149
“All of us want to be listened to and understood.” This episode I begin sharing principles from the book “I Don’t Have to Make Everything All Better” By Gary B. and Joy Saunders Lundberg. The first two principles that I share in this episode are: Be an effective validator and leave the responsibility where it belongs. I share the Lundberg's definition of validation and learn a bit how to walk emotionally with people. Then also the art of helping - like a doctor who sets a broken bone. I also reference episode 34 - It’s not about the nail - I don’t have to solve their problems. (So go back and listen if you haven’t heard that one yet. This episode adds on to this idea).
almost cornhole champion and being really bad at volleyball - Episode 148
almost cornhole champion and being really bad at volleyball - Episode 148
“Can you enjoy a sport and be bad at it?” For this episode I share two experiences from my family gathering while participating in some sports, volleyball and cornhole. I share how incredibly bad I performed during our family volleyball game and then share my great triumph of almost becoming the cornhole champion. And within those two stories exploring the thought of can you enjoy a sport if you are bad at it? It is a wonder. But it sure was fun to win!
Growth and gratitude - Episode 147
Growth and gratitude - Episode 147
“When we take time to notice the things that go right – it means we’re getting a lot of little rewards throughout the day” - Martin Seligman. In this episode I share two thoughts - one about growth and the other about gratitude. Talking about growth, I share the experience that I had last week with really sore muscles due to a HIIT workout. And how that soreness actually is helping my muscles become stronger but it hurts for a few days. And how that can also be a metaphor for growth in all aspects of our life. I also share my gratitude for my gratitude practice each morning and how that has given me more energy, improves my mood, and helps me reflect back on my day or week.
My glucose balancing journey this year - Episode 146
My glucose balancing journey this year - Episode 146
“PFC every 3” In this episode I am sharing a little bit about the things I have learned from my efforts to balance my blood sugar this year. I begin by talking a little about the things I have learned and also this problem that a majority of women have some sort of disordered eating. That we need to understand the simple principle of balancing our blood sugar. I also share what I eat on a typical day. I explain how I am learning to appreciate how my body functions more than how it looks. I will link to all the info of programs and books on my website under this episode.
Let you desires become a reality - Episode 145
Let you desires become a reality - Episode 145
“Why not this summer?” So I have a bit of extra time now this summer since my son left on his mission. This episode is going to explore the idea of making a desire, even a little one, work to become a reality. I share my desire to love the clothes in my wardrobe and to become better at shopping and knowing what I need to make it all work for me. Even if that is not your desire you can still use the same technique to work on your own desires and make them work for you. And why not make something happen this summer.
What visa? and momentum - Episode 144
What visa? and momentum - Episode 144
“Strength or force gained by motion or by a series of events.” He made it. In this episode I share about the last day before sending my son off to the MTC. We had a crazy day of trying to get stuff done for his visa application as well as getting him all packed. And spoiler alert - I am not that sad. So today I share another story as me and my family get through another crazy day and send off our Elder Johnson. Then I talk about momentum and how I am hoping to keep getting things done but at a slower pace.
The energizer bunny and remembering our dads - Episode 143
The energizer bunny and remembering our dads - Episode 143
"Remember: What dad really wants is a nap." Well I made it through the crazy week and am back for episode 143. Totally nothing life shattering just sharing a bit about my crazy week with all of my kids in town and getting to do all the celebrating and farewell things for my son who is starting as a missionary for the Church of Jesus Christ of Latter-day Saints. Then I end with a bit of remembrance of our Dads and some quotes that I found that I liked honoring them.
Things I learned as a substitute teacher - Episode 142
Things I learned as a substitute teacher - Episode 142
“I was willing to work despite my fears.” It is time for me to reflect a bit on the things I learned from being a substitute teacher. It was quite a challenging 3 months but there were so many things I gained from this experience that I share. A few examples are understanding the age group I prefer to work with, becoming more brave when taking assignments and I especially loved seeing how the Lord would help direct my day.
Don't forget to sharpen the saw and creating energy in your space - Episode 141
Don't forget to sharpen the saw and creating energy in your space - Episode 141
“Sharpening the saw means preserving and enhancing the greatest asset you have - you!” Two thoughts I share today - one to remind you to sharpen the saw, even when things are super busy. I share how we can be even more effective when we take some time to rejuvenate our body, minds and spirit. Then I also talk about creating energetic, optimistic and enthusiastic thoughts ( a nod to thoughts from The Confident Mind by Dr. Nate Zinsser) with a little help from your environment. Maybe having a space you love on the outside helps you have more energy on the inside.
if you give a mom a paint brush - Episode 140
if you give a mom a paint brush - Episode 140
Have you ever read the children’s book, “If you give a mouse a cookie’ by Laura Numeroff? That is what my life feels like lately, and I am the mouse. This episode I share a few of the unfinished projects littering my house. With things like a bed breaking right before Christmas break, a bathroom project almost there and then our washer stops working, it all leads to this trail of piles and mess around my house. Sadly I don’t have the little boy following me around as I go from project to project. So give me, the mom, a paint brush and you can see what happens around my house the past few months.
Proud mama moments and overwhelm - Episode 139
Proud mama moments and overwhelm - Episode 139
“Trying to live in the present and take in the moment.” It is a month full of proud mama moments as my son who is a senior in high school prepares to graduate. I share a few things I am so proud of and also grateful for the things that I learned because of my son in my life. I also tell you about my feelings of anxiety and overwhelm about all the things that need to get done before my son leaves on his mission. I talk about some of the tools I am trying to remember to use to help me feel more empowered and excited to do all of the things this month. And I finish off saying how now that I am working a little more, how impressed I am with all of you mamas out there who work full time and then take care of all the things at home as well. Really I am proud of any mother who just keeps moving along and doing her best! Have a great mother’s day!
Music, Mother's day and crazy may - Episode 138
Music, Mother's day and crazy may - Episode 138
“There’s no way to be a perfect mother and a million ways to be a good one.” – Jill Churchill In today’s episode I share a few thoughts about my weekend singing with my a’cappella group and celebrating the alumni weekend. Then I include some tips for mother’s day, one of which is to make your wishes for the day known. I also include some thoughts of all the craziness of May, prom, concerts, graduation and getting my son ready for his mission. Lastly I share some quotes about mom’s that I found that I thought were really great. Hang in there all it is going to be a great and crazy month.
confidence practically speaking - Episode 137
confidence practically speaking - Episode 137
“The high school is totally looking out for me.” I am still a little bit obsessed with these principles from The Confident Mind by Dr. Nate Zinsser. So in this episode I share a few things that I have been doing in real life - actually trying to practice that is helping me. I have a new delusional thought as well as a way to watch basketball games that is way less stressful. And I have found a way to reflect on my week while at church partaking of the sacrament. Maybe these can help you too.
reflect, plan and commit with confidence - Episode 136
reflect, plan and commit with confidence - Episode 136
"If you're having a bad day, Change your Mind and have a good day.” This is the last installment discussing the book, The Confident Mind by Dr. Nate Zinsser. In this episode I discuss the importance of doing an AAR or after action review after a performance, interview, or any other type of event you want to learn and grow confidence from. Dr. Zinsser tells us of 3 steps, the what, the so what and the now what. He gives us a list of questions that I share for each part so that you can continue to learn and gain more confidence after a successful and not so successful performance. At the end we also learned the most important lesson of the whole book, that we can change our mind.
Playing a confident game from start to finish - Episode 135
Playing a confident game from start to finish - Episode 135
“Let yourself become fascinated by what you are about to do.” In this episode I continue to share more from the book, The Confident Mind by Dr. Nate Zinsser. Now we learn what it takes to stay confident during the actual game. There is a great phrase that I share from the book that can help you remember to “get out of your mind and into your senses.” I talk of the 3 step process or the CBA of how to actually do that when you are in the arena ready to go. Cue your conviction, Breathe your body and Attach your attention. I explain each part of the CBA and how to do that when you need to dig down to stay confident so you can perform your best.
Confidence through Christ - Episode 134
Confidence through Christ - Episode 134
“Remember the worth of souls is great in the sight of God.” Happy Easter everyone! In this episode I share thoughts about some of the ideas and principles we have learned from The Confident Mind by Dr. Nate Zinsser and combine them with other principles from the Gospel of Jesus Christ and especially as we think about Jesus Christ, his suffering, death and resurrection this Easter Weekend. I share some scriptures and ideas that relate to finding confidence with and through Christ. Things like having the ability to choose, thinking the best of ourselves and not being paralyzed by mistakes and building confidence despite them. All of these things can relate to the gospel of Jesus Christ.
pre-game routine - deciding that you are enough - Episode 133
pre-game routine - deciding that you are enough - Episode 133
”Make the ‘arena’ yours - a place for you to make a big impact doing what you’ve trained to do” We continue learning about confidence from the book, The Confident Mind by Dr. Nate Zinsser. I share the elements of a pre-game routine that can help you feel your most confident and perform at your best. A favorite idea from this episode is the idea to make the arena yours and decide that you are enough. Let’s go get pumped up together!
deciding to think differently- 7 limiting beliefs & 7 alternative first victory ones - Episode 132
deciding to think differently- 7 limiting beliefs & 7 alternative first victory ones - Episode 132
“Can I still have excellence without finding perfection?” I continue sharing from the book, The Confident Mind - a battle tested guide to unshakable performance - by Dr. Nate Zinsser. In this episode I share a bit about the 7 limiting beliefs we are socialized with to make sure we fit in and keep the status quo. I also reveal the 7 alternative fist victory beliefs that Dr. Zinsser shares that helps to build and keep our confidence as well as help us become great. It is a lesson in learning to think differently.
Filtering mistakes to create confidence- Episode 131
Filtering mistakes to create confidence- Episode 131
“Let’s begin again and get back to who we really are.” More talk about confidence, using the information from the book, The Confident Mind, a battle-tested guide to unshakable performance by Dr. Nate Zinsser. I share ideas about how to remain confident despite failures, setbacks and mistakes. Really relevant for me this week as I had a big failure that I share and how these tools helped me regain my confidence. The tools or safeguards for our confidence include the constructive attitude lockdown, the last word and the shooter’s mentality. All of which can help you keep and even gain confidence during times of mistakes, setbacks or failures.
It's ok to be delusional- Episode 130
It's ok to be delusional- Episode 130
“Yes, you are fooling yourself. But it’s precisely by fooling yourself that you make real change.” In this episode I continue to share more from the book, The Confident Mind by Dr. Nate Zinsser. This week we learn about envisioning our great future and being constructively delusional. I first begin by talking a little bit about my children’s imagination and then our own imagination as adults which turns into more worst case scenario type things or foreboding joy. Then I share from the book the technique of envisioning and using that as we learn to involve more of our senses. This idea is quite next level mental filter but adds on to the last few ideas of seeing the best of ourselves in the past and in the present. I love how he relates being delusional and learning to ride a bike. Can you envision great things in your life? Well start with a lemon and go from there.
self-fulfilling prophecy and positive affirmations- Episode 129
self-fulfilling prophecy and positive affirmations- Episode 129
“I am radiant!” Another episode talking about the book, The Confident Mind - a battle tested guide to unshakable performance by Dr. Nate Zinsser. This week we take the idea of a mental filter to the next level. Learning about how we can see ourselves in the future. In the episode I share about the idea of a self-fulfilling prophecy and how we end up making our thoughts about ourselves true. Then I share how he tells us how to write affirmations for our strengths now and for qualities and outcomes that we want to have happen in the future. Are you ready to be radiant? Let’s go!
Thinking the best of ourselves - working on our mental filter- Episode 128
Thinking the best of ourselves - working on our mental filter- Episode 128
“...keep looking for the best in yourself.” Continuing this episode talking about Confidence and the book, The Confident Mind - a Battle Tested Guide to unshakable performance by Dr. Nate Zinsser. In this episode we get to learn all about our mental filter and how to make the most out of it. I cover chapter two of the book as we learn about ways to make regular deposits in our mental bank account or what I like to call it our confidence bank account. You are invited to try 3 different exercises - making a top 10, your daily ESP and your IPR. These exercises are super practical and help you look for the best in yourself on a daily basis.
4 pillars of a confident attitude - accepting what you cannot change from the confident mind by dr. nate zinsser- Episode 127
4 pillars of a confident attitude - accepting what you cannot change from the confident mind by dr. nate zinsser- Episode 127
“That’s why I train so hard. Not just to do it, but to do it right from all the wrong places.” I continue sharing what I have learned from the book, The Confident Mind - A battle tested guide to unshakable performance by Dr. Nate Zinsser. This week we learn about things that we cannot change or what he calls the 4 pillars of a confident attitude. One of my favorites is accepting human imperfection. I share all 4 pillars and some examples of seeing them in my life. This is all a great foundation as we begin to learn how to have our first victories.
What is confidence? Taking a look into the confident mind by dr. nate zinsser- Episode 126
What is confidence? Taking a look into the confident mind by dr. nate zinsser- Episode 126
“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. — Sun Tzu, The Art of War” Confidence is going to be the topic for the next few weeks as we discuss this great book I found, The Confident Mind - A battle-tested guide to unshakable performance- by Dr. Nate Zinsser. This first part of the book I share the first chapter where Dr. Zinsser discusses and defines confidence and guides us through 5 misconceptions of confidence. I also share a story of helping my middle schooler change her thoughts so she could accomplish all that was required of her that evening.
being a healthy parent and decluttering the mind - Episode 125
being a healthy parent and decluttering the mind - Episode 125
. “It is important to work on your mental/emotional health as a parent.” I have been realizing lately how important it is to work on your mental and emotional health to be able to show up to all the demands that being a parent throws at you. So I discuss this importance and also point out a few things. First, you get to decide what a “good” parent looks like for you. Second, your efforts as a “good” parent should not be measured by the results of your children. And finally to remember what Stephen Covey taught with the 6th Habit of seek to understand then to be understood and empathic listening. I also tell you how you can declutter your mind. At the end of the episode you get the tale of a bit of a hectic evening that happened at our house.
Glucose Revolution part 3 - Hacks #6-10 Tips to help flatten our glucose curve- Episode 124
Glucose Revolution part 3 - Hacks #6-10 Tips to help flatten our glucose curve- Episode 124
“When you use some of these hacks your cravings begin to go away.” This episode is part 3 and the last podcast about the Book, Glucose Revolution by Jesse Inchauspé. Today I share hacks #6-10. These hacks include things like drinking vinegar and moving after you eat. Lots of really great hacks to help us find ways to flatten our glucose curve and reduce inflammation and free radicals in our bodies as well as many additional benefits like better sleep, more energy and losing weight.
Glucose Revolution part 2 - Hacks #1-5 Tips to help flatten our glucose curve- Episode 123
Glucose Revolution part 2 - Hacks #1-5 Tips to help flatten our glucose curve- Episode 123
“In any case, calories measure heat generated, nothing else.” This week I continue sharing parts of the book, Glucose Revolution by Jessie Inchauspé. In the last part of the book, Jessie Inchauspé writes about 10 hacks that we can try to flatten our glucose curve. Doing this gives us more energy, reduces cravings, can help people to sleep better, and even lose weight. This week I share Hacks #1-5. Simple tips to help you slowly change your diet in a real and manageable way such as eating in the right order or eating a savory breakfast. I also share a few of the things that I have been doing as well as some ways I have been trying to invite my family to do as well.
Glucose Revolution part 1 - our bodies and glucose- Episode 122
Glucose Revolution part 1 - our bodies and glucose- Episode 122
“Suffice it to say, humans need a tremendous amount of fuel.” This episode is going to highlight a book titled Glucose Revolution - the life changing power of balancing your blood sugar by Jessie Inchauspé. First I begin by sharing the story about my mom and son’s struggle with sleep and how I learned that it can be related to regulating your blood sugar. In part one of this 3 part series I am sharing the part of the book that helps us understand glucose and how our bodies process glucose for energy and what we do with the extra. And what an excess of Glucose can do to our bodies. As many of you may be picking some health goals I am hoping this book and the information will help you with your goals and also it can help you as you regularly Sharpen the Saw (Habit 7 from 7 habits of highly effective people by Steve R. Covey)
motivation, commitment & goals - Episode 121
motivation, commitment & goals - Episode 121
“This one step – choosing a goal and sticking to it – changes everything.” I am excited to begin 2023 and with that I am going to share the ideas of motivation, commitment and goals. I begin with the importance of having motivation as you start to want to achieve or accomplish something. That first part is very important but then I also mention that we need to make sure to have the commitment with the motivation to help carry us to the end. The last part of the episode I share about the importance of goals and the help they give our brain to focus on something. It is really the essence of the principle of being proactive. We are deciding how to direct our life. I hope that as you begin this new year, maybe understanding a little bit of these 3 things can help you go out and make a plan to achieve your goals.
a look back at 2022 podcasts - Episode 120
a look back at 2022 podcasts - Episode 120
“It’s been fun to look back.” This week I am taking the last episode in 2022 to look back on the year and talk about some of my favorite podcasts topics from 2022. Beginning with the book, Atomic Habits and spending the majority of the summer and fall with the 7 Habits of Highly Effective people. Plus a few topics like pet peeves and procrastination also were a few of my favs. Thanks for being listeners and taking a moment with me to reflect on the past year.
Be of good cheer - choose happiness this christmas! - Episode 119
Be of good cheer - choose happiness this christmas! - Episode 119
“ I bring you good tidings of great joy, which shall be to all people.” Today’s Christmas message is to remind myself and all of you to be of good cheer and be happy. For the Savior of the World has come and He fulfilled his promises. I share how it is easy for us to choose to be miserable but that we can remember what this Christmas season really means. We can have hope and good cheer. I share a handful of scriptures which remind us to be of good cheer and to fear not. So as a challenge for all of you this Christmas season - Be of good cheer - choose happiness and hope because we the Messiah has come!
letting go of expectations- gifts we can give at Christmas - Episode 118
letting go of expectations- gifts we can give at Christmas - Episode 118
“Sometimes the expectations we impose upon ourselves actually take away from the joy of the season rather than magnify it.” Another gift that is free and we can give to ourselves and to others this Christmas season is the gift of letting go of expectations. Do some of the things we expect or think will make a really great Christmas really bring us closer to the Savior and thinking about what He has done for us? I share how so many movies and past holiday traditions and even media posts like the beloved Pinterest can show us what a really great Christmas should look like. I share a few examples of how, like a manual we might have for our husband, we can keep an unwritten manual in our heart for what a meaningful Christmas looks like. And that it’s ok if it doesn’t look anything like that. I also share this idea of maybe even doing a traditions audit with our family to decide the best activities that will help us worship the Savior. Hopefully this episode will help you realize that as long as we keep focused on Jesus Christ that is what makes a meaningful season.
Don't mention past mistakes - gifts we can give at Christmas - Episode 117
Don't mention past mistakes - gifts we can give at Christmas - Episode 117
“Families need one another. Don’t hold grudges.” This week as we get into December and into the Christmas season I wanted to share a few gifts we can give at Christmas time. This week I am sharing the idea of not mentioning past mistakes. It comes from Ezekiel 18:22 which says that God will not mention our past transgressions and so for this season I invite you to refrain from bringing up past mistakes, hurts, embarrassments with your family. Let’s try to get to know the new and improved people in our families this season.
understanding smart trust - tools to help you extend trust- Episode 116
understanding smart trust - tools to help you extend trust- Episode 116
“Extending Trust to others rekindles the inner spirit - both theirs and ours.” The episode today gets into more depth about the idea of Extending Trust but in a smart way. What Stephen M.R. Covey writes in his book The Speed of Trust and calls it Smart Trust. It involves two thing both a high propensity to trust as well as high analysis. I also share what it looks like in all the 4 zones of the different levels of trust and analysis and which one is the most beneficial and actually has the lowest risk. Then I talk of a few tips that Stephen M.R. Covey gives when you have either broken trust or someone has broken trust with you. Trusty people can feel risky but as you use the tools given by this book you can reduce your risk as well as grow your instinct and intuition as well. There are a lot of benefits of learning how to extend Smart Trust.
behaviors 11,12, &13 of the 13 behaviors to help build trust - Episode 115
behaviors 11,12, &13 of the 13 behaviors to help build trust - Episode 115
“When you make a commitment you build hope, when you keep it, you build trust.” Finishing up the last 3 behaviors to build trust from the Book, The Speed of Trust by Stephen M.R. Covey. These behaviors include, Listen First, Keep Commitments, & Extend Trust. The first two are quite familiar as they are part of the 7 habits. The last one Extend Trust is a little different as you begin to use trust as a verb rather than a noun. Also I share how he helps you to understand a little bit how to extend smart trust. Plus next week’s episode will go into more depth about smart trust. I also share a quick overview of the last parts of the book about organizational trust, market trust and societal trust. It is amazing to think about the impact the “clean and green” experience of being trusted had on Stephen M.R. Covey’s life.
behaviors 6-10 of the 13 behaviors to help build trust - Episode 114
behaviors 6-10 of the 13 behaviors to help build trust - Episode 114
“Trust the noun - what we feel - is often the result of trust the verb - what we do.” In this episode I will talk more about the behaviors that help build trust, #6-10 from Stephen M.R. Covey, The Speed of Trust. Trust includes both integrity and competence, this episode's behaviors are related to your competence. They include Deliver results, Get Better, Confront Reality, Clarify Expectations, and Practice Accountability. I share the principles behind each trust behavior, the opposite and counterfeit of each behavior as well as the left and right of the bell curve to find the sweet spot. You can reference Episode 112 and 113 for even more background with the 4 cores of trust as well as trust behaviors #1-5. At the end I invite you to pick one of these competence behaviors to move a little closer to the “sweet spot”
behaviors 1-5 of the 13 behaviors to help build trust - Episode 113
behaviors 1-5 of the 13 behaviors to help build trust - Episode 113
This week I am sharing 5 of the 13 behaviors included in the Book, the Speed of Trust by Steven M.R. Covey. These behaviors all relate to your character or the root of the tree (from last week’s podcast ep.112). They include, talk straight, demonstrate respect, create transparency, right wrongs and show loyalty. I share the opposite and counterfeit to each of these behaviors and also how to get to the sweet spot, not do too much or too little. I also share a few experiences I have had this week as I have been trying to practice some of these behaviors myself.
In the News!
In the News!
Check out the article written about gratitude journals which features myself on the Family Search Blog. Thanks to my dear friend Sunny Morton for featuring me.
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