Resources

We round out season 2 by circling back to the topic that always influences our mental wellness —- diet culture. This week we welcome to the podcast special guest and registered dietitian, Meredith Wellman of Simply Wellman, to answer all our burning questions related to mid life dieting and those popular wellness programs on the market. 

Inspired by an unexpected turn of events  and the Netflix series “How to Get Rich” by Ramit Sethi, Jen and Sarah discuss their definitions of living richly and how this perspective alleviates “keeping up with the Joneses!” This week we break down what it means to live rich on any budget and how YOU get to design your rich life!

Sure most people believe the holidays to be a memorable time of the year, but also debatably the MOST stressful!!! The family member that drives you nuts, the easy-to-consume alcohol at every party, or the change in routines; our healthy lifestyles are often derailed. This episode will not only validate those situations but also provide Sarah’s top tips for managing holiday stress!

To celebrate School Psychology Awareness Week, our resident school psychologist, Jen, provides 17 years of knowledge from working in the public school system! In this episode, we cover everything from a child needing “just a little bit of help” to 504 plans and IEPs. Jen breaks it all down, hoping to leave you a full understanding of the processes related to academic or social intervention, special education programming, or 504 accommodation plans; as well as what sets these processes apart, We all want our kids/ grandkids to succeed academically, some may just need a different path and plan! 

 👻 This week Jen shares her incredible reading with the Hollywood medium, Tyler Henry, and how this experience literally changed her life. Listen along as Jen details how she scored a reading with the most sought-after medium on the planet! Not only did she receive messages from her Dad, and grandparents, but a surprise guest came through that she least expected! This experience completely changed her perception of loss and provided such peace to her soul. If you’ve ever lost someone you loved dearly, this episode is most certainly for you!! 

Ever considered giving our female bodies exactly what it needs during each phase of our cycle? We hadn’t either until a few months ago when Jen became interested in this method. We’re by no means experts on this topic, but we’ve done a fair amount of research to get started and Jen has begun incorporating this method into her lifestyle. 

Simply put, cycle syncing is adjusting your nutrition, workouts, and lifestyle around the phases of your cycle (Health Life Balance LLC). Cycle syncing is great for any woman experiencing hormonal imbalance, fatigue, low libido, or those who simply want to level up their overall well-being! In this episode, we discuss what it is, how it’s used, and how it can help women level up in all aspects of life!  

In the spirit of doing our own “progress report,” as Jen said in “Motivation Station (Season 2, Episode 12), we decided to put what we preach into action! Goal setting and reflective, fair self-assessments are discussed with some tips and tricks shared along the way! Self-work is best done with a buddy who can hold you accountable as well as celebrate your successes!

We all want our kids to be happy, obviously,  but according to new research, our actions may be preventing them from experiencing needed distress to grow and learn how to cope. This week Sarah and Jen discuss this new research and our own experiences as moms and mental health professionals providing tips and lessons we’ve learned along the way. 

Motivation the struggle can be real some days! In this week’s episode we share our tricks to getting started, keeping our head in the game, and how truly knowing yourself is key to it all (setting effective goals and knowing when you’re getting in your own damn way).  Don’t sit on a park bench waiting for things to change or hunt for motivation like it’s an item on your scavenger hunt!  Don’t wake up 10 years from now wishing you had started sooner. JUST DO IT! 

 Imagine you wake up one day in your early 20’s, married with two small little girls, and you get a call notifying you that you’re now a widow with two small little girls. Where does one even begin? Candias Berry-Welch graciously shares her story of strength and true love.  She is the real deal.  This raw glimpse into her life and how she’s learned to cope offer hope and inspiration. 

Like it or lump it, we’ve all experienced a toxic relationship. Recognizing the signs can be tricky, particularly when it’s someone you love. Recognizing the global, harmful effects of toxic relationships is key when determining if something or someone is right for you.   This episode takes a deep dive into the differences between unhealthy and toxic relationships, the signs, and what you can do to heal and move on.

You’ve heard us mention some of our personal experiences as adults living with ADHD. In this episode, we dive deep into what it was like as kids, our coping strategies then and now; and how we became successful adults despite our neurodivergent brains. If this episode resonates with you, be sure to seek support from a trained professional. Don’t let the World Wide Web diagnose you or dictate your treatment plan.  

Back to school brings loads of feelings. Joy for some, apprehension for others.  On the heels of all the summer fun and lapse in schedules/routines, it can be emotionally tough to adjust! Kids meeting new friends, transitioning to different schools, maybe even college… but for parents, this process can also be a bit rough (think first day of kindergarten, last day of high school, college move-in day).  So how do we all get through these times and best prepare ourselves and our children? We’ve got you covered in this week’s episode!

With each birthday, new year, or time of transition, it can bring some feelings to sort through. This year Jen decided that she was going to embrace the concept of leveling up!  To us leveling up means continued growth and development! In the game of life, we’re not getting older, we’re leveling up and taking our wisdom with us!  

Yes, “meditation and mindfulness” seem to be the latest buzz words, BUT they have been around as practices for over 2,000 years! Why? Because they work!! In this episode, Jen shares how meditation has helped her escape the ferris wheel of hell and helped her become less reactive to life’s daily frustrations.  Sarah shares how her mindfulness practice helps her ground when she’s feeling out of sorts.  While these tools may seem intimidating at first, you may find that you are already doing them to some degree!

Sex! Yep. We went there… how to talk about sex with your kids and what’s normative for you and your partner? Our special guest, Michelle Leach, Professional Counselor Associate, MEd, MS, LPCA (specializing in sex therapy) covers it all and provides a ton of helpful tips for communication and how to seek support should you need to. 

Multiple Sclerosis, aka MS, is a progressive disease that disrupts communication between the brain and body.  Niki Stevens was a healthy, highly active student in college when she received this life altering diagnosis. Her story of perseverance, choosing to live life on her terms, and the struggles to fight “the darkness” are beautifully shared in this inspiring reflection of what it’s like to be a mom with a disability.

Divorce is tough, but so is staying in an unhappy or unhealthy marriage.  If kids are involved, this can be complicated. In this episode, your two besties, both products of divorced parents, and Sarah, who’s been through a divorce herself, share their experiences and provide support for those who may find themselves in this situation.

“The risk of exposure to trauma has been part of the human condition since we evolved as a species ( Matthew Friedman, MD, PhD, National Center for PTSD).”  Yep.  That’s a hard but honest way to start this discussion.  Just like with addiction, there is hope. This episode is heavy, hopefully validating, and informative.

Addiction knows no boundaries.  At some point in our lives every single person will love an addict or be one themselves.  We all know someone whose life has been disrupted or ended because of its deadly force.  This episode focuses on the hard truths of addiction. We talk about how it affects the addict, their family and friends, and the hopefulness that can come from recovery. There is truly no one better to break down addiction than our former classmate, Craig Hettlinger, owner of Huntington Addiction Wellness Center (HAWC).

Heart disease is the leading cause of death among women in the United States. Knowing the risk factors, signs/symptoms, and taking preventative action are all necessary to avoid becoming a statistic.  

Welcome to the rabbit hole! Our mind is truly powerful… especially when we treat thoughts and feelings as facts! THOUGHTS and FEELINGS are NOT facts!

Ladies! Mamas! Question for you, who’s taking care of you? Midlife brings so many new experiences to our mind and body. Given the mental load we carry as women, taking care of ourselves often takes the back burner. The old saying is true, “you can’t pour from an empty cup!” In this week’s episode we break down what our bodies are telling us and when it’s time to seek help. Mammograms, Paps, and Blood work; OH MY!  We chat about how to approach health topics with your health care providers and reiterate the importance of taking care of YOU first and foremost. It’s not selfish, it’s necessary!

Seasonal changes often trigger changes in our lives. Taking the time to reflect on this process and what our current needs are.  It’s a natural time to make plans, change goals, and celebrate your accomplishments! Even if you haven’t checked off all your goals, acknowledging the successes along the way helps keep us motivated to reach those big/scary goals!

Reminiscing about the good ol ‘ days can be so much fun! Life is full of endless layers and being able to pull the onion back at times can really pull at all your heartstrings. This episode is a playful, yet thoughtful reminder of what it means to come home.

Living is a process, and self-reflection is a valuable tool for personal growth and overall health.  Doing this effectively is aided by taking a nonjudgmental stance toward yourself. Being accountable can be motivating. Holding yourself accountable and without judgment is an art.  In this episode, we take a look at our progress towards the personal goals we set for ourselves. Making changes is adaptive and healthy and may help you achieve that work-life balance so many of us are seeking.

Summer is coming, but that also brings the possible stress of planning family vacations… Let’s begin by reframing our own expectations and challenging the “keeping up with the Joneses” thoughts.  Also, like nearly everything else, the first place to start is with you, your partner, and whoever else this may involve (kiddos, pets, friends, etc…).

Humans thrive in routine. Rituals, daily habits, routines–whatever you want to call them, are essential to everyday functioning and mental wellness. These practices are what bring us back to ourselves and make life predictable. Predictability reduces anxiety. It’s that simple. Kids and adults alike benefit from routines/rituals. In this episode, Jen and Sarah break down their non-negotiable daily routines and habits that help manage their mental wellness.

Whether you have or haven’t, you’ve thought about it. Botox is everywhere and so much more accessible in this day and age. We mid-life mamas are the prime target, and if you haven’t had it, you probably feel as though you are one of the last who hasn’t. Whether you have or you haven’t, we hope that YOU think you’re beautiful and KNOW that “YOU  are entirely up to YOU” (to quote the great Melissa Wood Tepperberg).

Diet culture has been a big part of our lives for so many of us mid-life mamas. Like it or lump it, it’s been in our faces since we were old enough to read. Low fat, Low carb, No carb, Vegan, Carb cycling, Intermittent fasting, Keto, Whole30, Plant-based, I mean, what haven’t we been exposed to?! We grew up watching MTV Spring Break with rock-hard bodies, 90’s pencil-thin model standard, and if you’re like Jen, a step-parent obsessed with dieting and weight loss. It’s really no wonder so many women from our generation have experience with disordered eating. What’s inspiring about women of our generation is our willingness to try something different for our girls. To show them body positivity, inclusivity, and that a healthy, strong body looks different on every BODY. 

It turns out mama was right. Again. Friendships change over time; some evolve, while others run their course. We can all agree that the sign of a true friendship is the ability to pick right up where you’ve left off, whether it’s been a week, month, or year(s). We can also agree that when friendships end, it can be one of the most challenging transitions we experience in adult life. Quality friendships are vital for good mental health; it’s that simple.  Research shows that having solid relationships aside from your spouse significantly impacts your mental health. While it may seem tricky at first, making new friends in your 30s and 40s, you are at a slight advantage because, at this point in life, you know what activities bring you joy! As discussed in the podcast, it is the best way to make new friends! 

It is a gift to serve as an additional parent in a child’s life and a challenge… keeping it authentic here, lol! If you have some tips or shared experiences, help a sister by contacting us on our webpage!