BONUS // Three Dirty Tricks I Play on Myself to Help Win the Day

Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose

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تمت الإضافة منذ قبل عام واحد (one)

المحتوى المقدم من Heidi Chirkoff - Mindset Coach, Wellness Coach, Life Coach for Women, Stressed Out Mom, Overwhelmed Mom, Heidi Chirkoff - Mindset Coach, Wellness Coach, Life Coach for Women, Stressed Out Mom, and Overwhelmed Mom. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Heidi Chirkoff - Mindset Coach, Wellness Coach, Life Coach for Women, Stressed Out Mom, Overwhelmed Mom, Heidi Chirkoff - Mindset Coach, Wellness Coach, Life Coach for Women, Stressed Out Mom, and Overwhelmed Mom أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

Uncuffed

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S4, E1 - Day One 7:38

منذ 6 weeks7:38

التشغيل لاحقا

قوائم

إعجاب

احب

7:38

Last summer, something monumental happened. One of Uncuffed's founding producers, Greg Eskridge, came home after more than 30 years in prison. In this episode we’ll bring you back to that emotional day last summer when he walked out of the San Quentin gates, free at last. Our work in prisons is supported by the California Arts Council, the California Department of Corrections and Rehabilitation, independent foundations, and donations from listeners like you. Learn more, sign up for Uncuffed news, and support the program at www.weareuncuffed.org Follow us @WeAreUncuffed on Instagram and Facebook Transcripts are available within a week of the episode coming out at www.kalw.org/podcast/uncuffed…

منذ عام واحد 8:12

MP3•منزل الحلقة

Send us a text

Hey Mama!
So, I realized I have a few tricks up my sleeve to make for smoother days around here. They aren't technically time-management, self-care, or daily wellness practices...BUT they still do help me with time-management, taking care of myself, and winning the day!
Curious what they are?!
Go ahead, press play! In todays episode I am sharing three dirty little tricks I play on myself to help win the day. And I think they could help you win your day too!
If this episode made you think of your own little tricks/ hacks that you would add to this list, please tell me in a review!! I would love to hear them!
And if you haven't downloaded your 5 Ways to Win the Day FREE RESOURCE yet.. make sure you keep scrolling down, to grab that! It's a daily checklist created to help you stay on top of five simple daily wellness practices, that will have huge impact in your life over time. Go download it, mama!
Always wishing you well,
xo
Heidi

5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx

56 حلقات

#Fitness #Parenting #Podcasting Education #Self-Improvement #Mental Health #Heidi Chirkoff - Inspired By: Dr. Becky Kennedy, Dr. Aliza #Dr. Aliza #Heidi Chirkoff - Inspired By: Dr. Becky Kennedy

BONUS // Three Dirty Tricks I Play on Myself to Help Win the Day

Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose

published منذ عام واحد

MP3•منزل الحلقة

Send us a text

56 حلقات

#Fitness #Parenting #Podcasting Education #Self-Improvement #Mental Health #Heidi Chirkoff - Inspired By: Dr. Becky Kennedy, Dr. Aliza #Dr. Aliza #Heidi Chirkoff - Inspired By: Dr. Becky Kennedy

كل الحلقات

1
054 // How to Set Micro Goals That Align with Your Bigger Goals and Vision for the Year 14:24

منذ عام واحد14:24

14:24

Send us a text Hey Mama! Still feeling like you're in holiday mode? Haven’t quite stepped into the new year groove yet? That’s okay! In this episode, we’re taking a gentle and grounded approach to help you move forward with clarity and purpose. I’ll guide you through anchoring yourself in the intention you set for the year (and if you haven’t done that yet, I encourage you to go back and listen to last week’s episode!). Then, we’ll break down those big goals and visions for the year into bite-sized, manageable micro goals that align with your intention and keep you moving forward, week by week. This process is all about simplifying, staying aligned, and creating a rhythm that works for your life, no matter how chaotic things might feel right now. And if you’re ready for personalized support, I’m here for you! I offer one-on-one coaching to help you find your footing and create more peace, joy, and energy this year. Book a free 15-minute discovery call or email me to learn more. Let’s make this year one of progress, not perfection. 💛 Don’t forget to subscribe so you don’t miss an episode, and if this resonates, please share it with another mom who might need this today! Always wishing you well, xo Heidi 4o 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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053 // Set Yourself up for More Success This Year: Why I Ditched Doing New Year's Resolutions and Do THIS Instead. 11:41

منذ عام واحد11:41

11:41

Send us a text Hey Mamas! The holidays are behind us, and it’s time to take a deep breath and check in. How are you feeling, Mama? In this episode, I’m sharing a little about my Christmas—why it felt calmer and more joyful this year, even with sickness, messed up sleep schedules, derailed plans, my husband not getting home until Christmas Eve. I’m also inviting you to shift your mindset as we head into the new year. Instead of setting lofty New Year’s resolutions that often fizzle out by February, let’s talk about choosing a word or intention for the year—something that feels grounding, inspiring, and achievable. I’ll share why I made this change a few years ago and how it’s powerfully shifted the way I approach my goals and life. Plus, if you’re ready to set yourself up for more success, peace, and joy in 2025, I’d love to help you get started. Book a free 15-minute discovery call with me, and let’s explore how we can create a year that truly aligns with your values, needs, and vision. This year isn’t about doing more —it’s about doing what matters most. Let’s make it happen together! ✨ Connect with me to book your free call today! Always wishing you well, Xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

1
052 // Feeling Frazzled this Time of Year? Carve Out 30-Minutes to Reset, Refocus, and Recharge 19:00

منذ عام واحد19:00

19:00

Send us a text Hey mama! It's mid-December, and holiday prep is in full swing! How are we doing out there? The holidays can feel overwhelming, but what if you could carve out just 30 minutes to shift from chaos to calm? From overwhelmed to in control? In this episode, I walk you through a simple yet powerful process to reset, refocus, and recharge during the busiest season of the year. Whether you're navigating holiday to-dos, family dynamics, or just the everyday hustle and bustle, this episode will guide you to: ✨ Get grounded amidst the chaos ✨ Gain clarity on what truly matters ✨ Take small, aligned actions to bring more ease and intention into your day I’ll share practical tips to help you reclaim a moment of peace, set realistic goals, and approach the season with a renewed sense of energy and intent. And if you’re wanting some extra support, I’m offering FREE 30-minute mini sessions this December to help walk you through this process, navigate the holiday, and set you up for more success in the new year. 🎄 Let’s make this holiday season a little calmer, a little brighter, and a lot more aligned. Listen in and give yourself the gift of clarity and calm today! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

1
051 // Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays 23:02

منذ عام واحد23:02

23:02

Send us a text Hey mama! The holiday season is here, and with it comes an abundance of joy, connection—and sometimes stress, overwhelm, and burnout... In this episode, Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays , we’re diving into practical strategies to help you safeguard your well-being during this busy time. We’ll explore how to get clear on your core values and non-negotiables, and use them as a guide to set intentional, healthy boundaries. You’ll also learn how to navigate common holiday challenges with confidence, whether it’s handling family dynamics, managing expectations, or carving out time for yourself. Your peace and energy are worth protecting, and by setting boundaries, you can create a more joyful and fulfilling holiday season for yourself and your family. If you’re looking for extra support, I’m offering free 30-minute mini-sessions this December to help you ground, gain clarity, and create a plan. Spots are limited, so reach out to book your session today! Email me at hello@heidichirkoff.com or DM me on IG @heidichirkoff.coaching Let's make this holiday season one that is intentional, joyful, and reflects what matters the most to YOU and your family. Go ahead- press play. Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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050 // Top 3 Wellness Habits to Keep You Energized, Grounded, and Healthy this Holiday Season 15:51

منذ عام واحد15:51

15:51

Send us a text Hey Mama! The holiday season is here, and while it’s often filled with joy and celebration, it can also be a time of stress, overwhelm, and burnout. In today’s episode, I’m sharing three simple yet powerful wellness tips to help you prioritize yourself during this busy season. From staying well-hydrated to the importance of quality sleep, and carving out just 5-10 minutes a day for you —these small, intentional practices can make a world of difference in how you feel physically, mentally, and emotionally. I’m also inviting you to join my December #PAUSEchallenge, where we’ll focus on giving ourselves permission to pause, breathe, and reconnect with what we need most. This challenge is designed to support you in making self-care a non-negotiable, even during the busiest time of year. So grab a warm cup of something cozy, tune in, and let’s dive into how you can stay grounded, present, and well this December. Because a healthy, centered, and energized you is the best gift you can give yourself—and your family! 🎁✨ Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

1
049 // Wrapping It Up With a Pretty Bow: Top 10 Wins of 2024 18:26

منذ عام واحد18:26

18:26

Send us a text Hey mama! As we wrap up 2024, I’m taking a moment to reflect on some of the most meaningful wins from this year- both personal and professional. In this episode, I’m sharing my top 10 wins, from launching my coaching practice, to making over our bedroom, crossing the finish line of a Spartan Race alongside my family, buying our first travel trailer, and creating this podcast to connect with all of you each week! Listen in as I dive into everything that made this year memorable: how I focused on well-being, stretched my boundaries, and embraced big goals alongside small, intentional steps. You’ll also hear some behind-the-scenes stories of family adventures, my experiences working with incredible podcast guests, and the lessons I took from a year of consistent self-investment. If you’re looking for inspiration to reflect on your own wins or find new ways to invest in yourself, this episode is for you. And with a few 1:1 coaching spots open for 2025, it’s the perfect time to start fresh and focus on your own big goals for the new year! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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048 // Plan, Prioritize, and Meet Each Other's Needs: Why My Husband and I Started Daily Toolbox Meetings When He’s Home. 7:27

منذ عام واحد7:27

7:27

Send us a text Hey Mama! Are you and your partner often missing the mark on each other’s needs and expectations? And one or both of you is left feeling frustrated or resentful when things don't go accordingly? In today’s episode, we dive into a game-changer for getting on the same page with your partner during his time home—“Toolbox Meetings.” This simple morning check-in practice has helped us prioritize each other’s needs and align our day so that we’re working as a team. Toolbox meetings are designed to make space for open communication, from planning daily tasks to sharing emotional and logistical needs, so no one is left feeling resentful or unheard. Tune in to learn how you can implement this strategy to strengthen your relationship, get on the same page, and make the most of your precious family time together! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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047 // 5-Minute Daily Practice to Align and Become Your Ideal Self 9:04

منذ عام واحد9:04

9:04

Send us a text Hey Mama! Want to get into better shape, live a healthier lifestyle, or become a more calm, patient, and loving mom? In this episode of Solo & So Well , we’re exploring the transformative power of spending just five minutes a day imagining your ideal self. This simple daily visualization technique is like setting your inner compass—it helps bring clarity to your goals, reduce anxiety, and align your daily actions with the person you truly want to be. Imagine yourself embodying qualities like confidence, health, or peace, and notice how this vision can naturally inspire new habits and help you show up as your best self. Whether you’re aiming for more energy, deeper self-care, or a happier mindset, a few intentional minutes spent visualizing your ideal self can make all the difference. Join me as I guide you through practical tips and small steps to begin this empowering practice. Let's move from dreaming to becoming, one mindful moment at a time! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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046 // Exploring the Gap: Is Your Anxiety Being Fueled by the Distance Between Your Current and Ideal Self? 13:50

منذ عام واحد13:50

13:50

Send us a text Hey Mama! Welcome back to another insightful episode of the Solo & So Well podcast! I’m your host, Master Life & Wellness Coach for Moms, Heidi Chirkoff. Today, we’re tackling a common struggle that many of us face: anxiety. If you have an on-going, nagging feeling of anxiousness, and you're not really sure where it's coming from... this episode is for you. In this episode, we’ll explore how the distance between your current self and your ideal self can contribute significantly to your feelings of anxiety. Using the lens of Person-Centered Theory developed by Carl Rogers, we’ll discuss the concept of incongruence—essentially the mismatch between who you are today and who you aspire to be. I’ll guide you through recognizing this gap and understanding how it can create an underlying tension in your life. We’ll reflect on the qualities of your ideal self and what it means to truly align with that vision. Throughout the episode, I’ll share practical tips and exercises that will empower you to start bridging that gap, from journaling about your values to practicing self-compassion. It’s all about making small, meaningful changes that will help alleviate anxiety and bring you closer to the person you want and are meant to be. Join me as we take this journey together toward greater self-awareness and emotional well-being. And let’s begin to close that gap to cultivate a more peaceful, fulfilling, and aligned life! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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045 // Making Mom Friends is Hard: One Simple Exercise to Invite Genuine and Meaningful Mom Friendships Into Your Life 10:36

منذ عام واحد10:36

10:36

Send us a text Hey mamas! Welcome back to another episode of Solo & So Well. I'm your host and Master Life & Wellness Coach Heidi Chirkoff. Thanks for being here today! I'm really looking forward to diving into todays topic because I know its something a lot of moms struggle with—making real, meaningful connections. As adults, and especially as moms, building friendships can feel awkward and challenging, but I truly believe that having a couple of solid mom friends can be life-changing. Motherhood can feel lonely, even when you're never technically "alone," and those deep connections are crucial for our well-being. In this episode, I’m walking you through a simple yet powerful exercise to attract some meaningful friendships into your life. I’m also sharing my own journey of feeling disconnected after moving to a new town, and how this practice helped me find one of my closest friends! So, if you’re craving authentic connections, real conversations, and support from moms who understand you and your world, this episode is for you. Let’s get into it! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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044 // 3 Reasons Why 'Parenting Support' Might Not Be What You Actually Need Right Now 10:34

منذ عام واحد10:34

10:34

Send us a text Hey Mama! Welcome back to the Solo & So Well podcast with your host, Heidi Chirkoff, Master Life & Wellness Coach for Moms. In today’s episode, we’re diving into a thought-provoking topic: "3 Reasons Why Parenting Support Might Not Actually Be What You Need Right Now." Parenting is tough, no question about it. But sometimes, the real breakthrough doesn’t come from more parenting tools or strategies. Instead, it comes from focusing on YOU—your well-being, your energy, and your emotional health. In this episode, we’re diving deep into why personal growth and self-care might be the missing piece to creating a calmer, more connected household. Here’s what we’ll cover: It’s Not Your Parenting That Needs Work – You’re likely already a great parent, but often it’s us that needs the care, growth, and attention to show up fully in our parenting roles. You May Not Be Able to Apply the Parenting Tools Right Now – If you’re stuck in survival mode, your brain may not even be able to absorb and implement new strategies effectively. Parenting Programs Might Be Missing the Most Important Component—YOU – So many parenting programs focus on behavior modification but miss out on addressing you as a whole person. If you’ve been searching for parenting help but feel like you’re still stuck, this episode offers a fresh perspective on where to focus your energy for real change. Let’s start by taking care of YOU first, and see how much better everything, including your parenting, becomes. Tune in now! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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043 // 5 Reasons a Mom in Burnout Might Not Ask for Help 9:40

منذ عام واحد9:40

9:40

Send us a text Hey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast , we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help. If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m breaking down 5 common reasons why a mom in burnout might hesitate to reach out for support—from perfectionism to past negative experiences—and how understanding these blocks can empower you to start shifting them. We'll also explore practical tips to help you take that first brave step toward receiving the support you deserve. Plus, I'll be sharing a little self-coaching prompt to guide you in making a positive shift this week. And mama, don't forget—I’m offering a scholarship opportunity for my 1:1 coaching program, The Mom Reboot: 12 Weeks to Emerge from Survival-Mode, Feel Energized, Present, and Joyful in Life + Motherhood . Apply before October 8th for a chance to receive this transformative program completely free! You can find the application link in the show notes. Sending you so much love—let's get started! ❤️ xo Heidi Apply for 'The Mom Reboot Scholarship'here: https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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042 // Recognize Signs and Signals You Might Be In Burn-Out, So You Can Begin to Take Steps Out of it 18:32

منذ عام واحد18:32

18:32

Send us a text Hey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of us face as moms: burnout . Burnout in motherhood goes beyond physical exhaustion—it touches every aspect of our lives. In today’s episode, we’ll dive deep into how to recognize the signs and symptoms of burnout and, more importantly, how to reset your wellness. I’ll walk you through some practical steps from my coaching framework begin to reclaim your energy and joy. By the end of this episode, you’ll have a simple but powerful first step to start creating your own wellness plan. Plus, I’m excited to share the details about my revamped 1:1 coaching program, The Mom Reboot , specifically designed to help moms in burnout prioritize their wellness, emerge from survival mode, and feel energized, present, and joyful - in life and in motherhood. If you're ready to prioritize yourself and transform how you feel, this episode is for you. Let's dive in! Tune in, reflect on where you're at right now, and take that first step toward feeling like yourself again. You've got this, mama! Always wishing you well, xo Heidi APPLY to The Mom Reboot Scholarship: https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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041 // Simple Daily Check-in for Moms to Make Small Improvements and Feel Better Everyday 8:44

منذ عام واحد8:44

8:44

Send us a text Hey Mama! In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you. I’ll be walking you through a simple, three-question check-in practice that takes just a few minutes but can have a huge impact on how you feel throughout the day. We’ll dive into why it’s important to pause, reflect, and acknowledge how you’re really feeling, and I’ll share practical tips on how to easily build this practice into your daily routine. Whether you're brushing your teeth, waiting for your coffee, or squeezing in a quick moment between errands, this check-in routine will help you reconnect with yourself and find those small, actionable steps that can boost your mood, increase your energy, and lower stress. Tune in to learn how this easy practice can help you stay grounded and take better care of yourself, even during the busiest days. Let’s start making self-care a priority, one small check-in at a time. Go ahead and press play! And don’t forget to share how your check-ins are going with me on Instagram, a comment on Spotify, OR in a review on Apple Podcasts <3 Always wishing you well, xo Heidi #MomSelfCare #MentalHealthForMoms #DailyCheckIn #BusyMomLife #EnergyBoost #FallSelfCare #ThriveAsAMom 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

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040 // Lean Into Falls Transformative Flow: 3 Seasonal Self-Care Tips for Stressed-Out Moms 12:14

منذ عام واحد12:14

12:14

Send us a text Hey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocus on what truly matters as we head into the holidays and wrap up 2024. We'll explore how to: Let Go & Invite In: A guided journaling exercise to release what's no longer serving you and invite more of what you desire. Create a Movement Plan: Simple, achievable ways to incorporate movement into your day, boost your mood, and manage stress—even with a full schedule. Invest in Yourself: How to make small but impactful investments in your growth and well-being this season, aligned with where you are at and who you are becoming. These steps are all about finding more joy, peace, and fulfillment in and beyond motherhood. And, if you’re looking for even more support, don’t forget that today is the last day to get 20% off my 12-week 1:1 coaching program, 'Moms Time to Thrive.' Let’s work together to help you thrive, not just survive, as you close out this year strong! Tune in for this episode to start your fall transformation with confidence and clarity! Always wishing you well, xo Heidi 5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday ' He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG Daily Gratitude Journal https://a.co/d/eBGbYbt Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min Contact Me Directly hello@heidichirkoff.com Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx…

مرحبًا بك في مشغل أف ام!

يقوم برنامج مشغل أف أم بمسح الويب للحصول على بودكاست عالية الجودة لتستمتع بها الآن. إنه أفضل تطبيق بودكاست ويعمل على أجهزة اندرويد والأيفون والويب. قم بالتسجيل لمزامنة الاشتراكات عبر الأجهزة.