Did you know that you can hack your brain to release happiness hormones and give you that feel good feeling whenever you want? In today's episode I am going over the four happiness hormones and things that you can do to trigger your brain to release them and feel happier. The Happiness Hormones: Dopamine: the pathway to pleasure, most notably involved in helping you feel a sense of accomplishment as a part of the brains rewards systemSerotonin: the natural mood booster, serotonin affects a variety of functions and behaviors but is often linked to your gut, appetitie and digestionEndorphines: the brains natural pain reliever, triggered in times of stress and discomfortOxytocin: the love hormone, has a positive impact on social behaviors and allows you to relax, trust and connect The tips in today's episode are super easy ways you can trigger happiness hormones. These science backed tasks that realease the happiness hormones are easy to incorporate into your day to day life and are guaranteed to make you feel good. FREE Goal Setting Guide Daily Planning Notepad

Every year on my birthday I start a new note in my phone and throughout the year I write down advice or encouragment that ressonates with me or life lessons I have learned and each year I share all of them with you. It is my hope that maybe some of my hard earned wisdom will help you navigate whatever year of your life you're in or at the very least let you know you're not alone in this aging thing.  Make sure you go back and listen to last weeks episode for part one of this little mini series because 27 things is a lot to go through, and thanks so much for being here to celebrate my birthday with me! Here's to another year of growth, becoming, and constantly learning! FREE Goal Setting Guide Daily Planning Notepad

Every year on my birthday I start a new note in my phone and throughout the year I write down advice or encouragment that ressonates with me or life lessons I have learned and each year I share all of them with you. It is my hope that maybe some of my hard earned wisdom will help you navigate whatever year of your life you're in or at the very least let you know you're not alone in this aging thing. Here's to another year of growth, becoming, and constantly learning! FREE Goal Setting Guide Daily Planning Notepad

You may have noticed I have taken a few weeks off, I have been grieving the loss of my dog Wrigley. I initially wanted to take time off until I felt like I could come back and be my usual self, but that felt really inauthentic. This podcast has always been about me sharing with you my journey, process and experiences and I don't want to pretend that this time of grief isn't happening because it's a part of my story. If you also find yourself grieving; whether it's the loss of a pet, a loved one, a relationship, a friendship, a job or anything else, then I hope this episode brings you some comfort. Unfortunately, no one in this life escapes grief, I just hope that I can make you feel less alone.  FREE Goal Setting Guide Daily Planning Notepad

The Four Tendencies by Gretchen Ruben has been so insigtful in helping me identify my motivation style and come up with ways to motivate and helo myself accountable that work for my specific personality type. If you haven't already head over to www.gretchenruben.com to take her quiz and figure out what your tendency is.  Once you know which of the four tendencies you fall into, come back and listen to this episode where I discuss all the strategies from her book, for every tendency, that can help you find the right strategy to help you implement habits and routines into your life.  It's so refreshing to know that we're all different, but there are individualized statagies for each and every one of us that can help us get motivated, hold ourselves accountable, set goals and expectations and actually implement the habits and routines we want to have in our lives. FREE Goal Setting Guide Daily Planning Notepad

If you struggle with guilt for being "lazy", beat yourself up for not getting enough done, or have a tendency to tie your worth to the amount of things you check off your to-do list, then this episode is for you. Unfortunately we live in a society that glorifies grinding yourself into the ground and views things like much needed rest and relaxation as laziness. In today's episode I want to share with you the three tenents of the "laziness lie", a phrase coined by Dr. Devon Price in his book Laziness Does Not Exist, and how you can overcome the lie that you are lazy. FREE Goal Setting Guide Daily Planning Notepad

The weather here is heating up and it inspired me to share some of my hot takes. Feel free to agree or disagree and make sure to head over to my socials to let me know what you think.  In today's episode I discuss: We need to celebrate people for more than finding love and having babies, if you want to be celebrated for a life event don't be afraid to celebrate yourself the way you wish others did You don't have to be a morning person, waking up at the crack of dawn is overratedEveryone can benefit from therapyBeing 'chugy' or 'cring' isn't a bad thingSocial media has made people boring, scrolling isn't a hobbyDating apps have ruined dating but it is almost impossible to meet someone out in the real worldSelf-harm jokes are not funny, it's not dark humor- it's concerning In this episode I discuss these and more, not necessarily to justify my thoughts or convince you one way or another just wanted to air some grievences. FREE Goal Setting Guide Daily Planning Notepad

Do you ever have that feeling where every day feels like groundhog day, you get caught up in the manaughtney of life and you just want to feel alive? No, just me lol. I think sometimes I get so caught up in getting my to do list done, sticking to my routine, being productive, going to work, coming home, just all the life things until I feel like I just have to run away from it all in order to feel something. If that sounds like you then this episode is for you. I am sharing little things in my life that I have found make me feel something. Things that give me a zest for life again, remind me that life is good, and that the world is my oyster. If you're craving that feeling then I highly recommend trying these out! Because guys... WE'RE ALIVE!! How crazy is that! And we can do anything we want with this life and I think that is truly beautiful. FREE Goal Setting Guide Daily Planning Notepad

First and foremost, all bodies are summer bodies and you should not care what other people think. It is my hope that you feel good in the skin you're in and feel beautiful no matter what. However, with that being said I struggle with confidence in my body, especially in the summer. I am working on being kinder to myself and feeling more confident in my body, but it's not a quick process and so I wanted to share with you some tips that have helped me to feel good, beautiful and confident in the warmer months. Again, it is so important to do the internal work of being kind to yourself, rejecting beauty standards, building your self confidence, and letting go of other people's opinions. But, if you're like me and you still sometimes struggle with feeling positive about your body then this episode is for you. We all deserve to have a hot girl summer and I hope these tips help you do just that! FREE Goal Setting Guide Daily Planning Notepad

Do you have a hard time sticking to a routine? Or getting back into the swing of your routine after life throws you a curve ball? Same, but I have found some strategies that have really helped me to make sure my routines can rides lifes waves rather than being completely derailed by an minor inconvenience. Whether it's a morning routine, bedtime routine, or workout routine the tips in today's episodes are going to help you plan for chaos, find what motivates you to stay on track, and learning to build in transition time a buffers so you're not constantly in a state of being behind. You all know the saying failing to plan is planning to fail, but what if we did plan to fail? We won't always be perfect with our routines, we will fail sometimes. But if you can get back on track quickly and keep the habit you will still cultivate the lifestyle you want to live. FREE Goal Setting Guide Daily Planning Notepad

I know we've all gotten that sinking feeling on a Sunday afternoon as we realize the weekend has come to an end and we've got to go back to work tomorrow. I know Monday's can be daunting but I hateded that I found myself spending one of the two day a week I have to myself feeling anxious and dreading the start of a new week.  If you deal with the Sunday scaries every week, then this episode is for you. I am sharing my 5 tips on how I was able to skip the Sunday scaries, enjoy every second of my weekend and actually start looking forward to the start of a new week! FREE Goal Setting Guide Daily Planning Notepad

This one is for my workin girls! I know it can be hard to come home from work and not just want to collapse on the couch and binge watch something or doom scrool on your phone, believe me I have been there. There's nothing wrong with doing that every once in a while but your 5-9 accounts for 1/3 of your day, 1/3 of your life, so let's make the most of it. I was getting my schedule together for the spring/summer and I am so booked and busy I only have 3 free weekends over the next 4 months, this used to fill me with dread that I wouldn't have time to do things for me, but then a realized I have so much time every day to devote to myself. It was then I realized I was living for the weekend rather than making the most of my weekdays. So if you're ready to stop living for the weekend and start loving everyday, this episode is for you! FREE Goal Setting Guide Daily Planning Notepad

Self-concept is the idea of the self constructed from ones own beliefs, essentially it is the Law of Assumtion which is a theory that whatever you believe to be true will become your reality. So if you want to become delulu, overcome your limiting beliefs and show up as your highest self, you have to mast your self concept. Self-concept will allow you to start manifesting from the inside out. Essentially, once you become the version of you that truly believes everything you want is already yours and is on it's way to you, then and only then, will that belief reflect itself in your 3D reality. In today's episode I teach you how to identify the limiting beliefs that are holding you back and give you actionable steps you can take to start to reframe your mind and create your self-concept.  FREE Goal Setting Guide Daily Planning Notepad

I see a ton of "life upgrades" videos and posts on my fyp but all of them seem to be selling some ridiculously expensive miracle product that isn't actually going to change your life. So I wanted to share with you 5 ways I have upleveled my life that completely free for you to implement so you can upgrade your life today! In today's episode I discuss: Buying less stuff and more experiences, the memories will last a lot longer than that brief dopamine hit you get from buying more clutter at TargetTaking your time, rushing isn't cute, learn to slow down, smell the roses and actually enjoy your lifePutting in effort, when you look good you feel good, so put some effort in for no one other than you, because you carry yourself differently when you feel confidentDon't be lame, I cannot stress how important it is to have hobbies, interests, passions and goals in lifeGet organized, make your space somewhere where you feel relaxed, not stressed about mess by decluttering and organizing Let's upgrade our life this year so we can show up as the best versions of ourselves, for ourselves! FREE Goal Setting Guide Daily Planning Notepad

Tommorrow is the first thing of spring, meaning it's time to do your spring cleaning. Now I know that's proabably the last thing you want to think about, but there is just nothing like the feeling of having a clean home. I HATE cleaning, if I had known how much of my adult life would be spent cleaning my house I would've never grown up. However, I have developed some tricks that help me get motivated to get cleaning. Having a messy home makes me feel overstimmulated and anxious, which can lead to me feeling overwhelmed by the task, which in turn leads to paralysis. It's a vicious cycle, these tips will help you get started and hopefully find the momentum to keep going. FREE Goal Setting Guide Daily Planning Notepad

I don't know about you but social media has become a bit of an addiction for me lately. Every single day I go to work, come home, sit on my couch and doom scroll. Social media is designed to be addictive so if you've fallen pray to it don't worry, you're not the only one.  In today's episode I am going over some signs that you may need to get unplugged and tips on how you can start to limit your own screen time. If you're not ready to cut back but you want a more positive experience in your feed check out episode 95! It's time we stop watching other people on social media live their lives and get unplugged so we can be present in our own! FREE Goal Setting Guide Daily Planning Notepad

I have been in a funk recently. Every once in a while I get in these ruts where I don't feel like doing anything and I am so tired of my life feeling like groundhogs day just going to work, coming home, doom scrolling until way to late, going to sleep, and then waking up to do it all again the next day.  I am sick of living for the weekend and just waiting for life to happen. I can just hear my 80 year old self screaming at me to get off the couch and go live life. If you have been in a rut lately, this episode is for you.  I'm sharing my tips on how I have been pulling myself out of this funk and getting back on track. It's perfectly normal to feel down every now and again but you don't have to stay there. FREE Goal Setting Guide Daily Planning Notepad

Lately I have been operating out of my masculie energy and I am starting to feel stressed, tense, overwhelmed and burntout. The tips I am sharing in today's episode have helped me move out of my masculine and into the devine feminine.  Disclaimer, masculine and feminine energies have absolutely nothing to do with gender, every single person uses both. They're like yin and yang and there are seasons in everyone's life where one is needed more than the other.  The masculine energy isn't bad, it's what drives us forward, gives us the courage to take risks and drives us to achieve goals; however, getting stuck in your masculine energy can lead to anxiety because you try to control everything, cause stress because you're in fight or flight mode all the time, and lead to burnout due to constantly striving. If that sounds like you and you're wanting to move into the intuitive, creative, peaceful, and recieving energy of the divine feminine then this episode is for you! FREE Goal Setting Guide  Daily Planning Notepad

Lately I have been doing several sober stints and honestly I have loved it. I did the 75 soft, dry January and now I've given up alcohol for lent and in doing these periods of being sober I have decided that drinking really isn't for me. It is something that has never really served me and I also think a lot of it has just come with age so I just wanted to share my thoughts with y'all. This episode is in no way intended to tell you what to do with your life, you do what works best for you, but I personally have really started to look at the role alcohol played in my life and reevaluated whether or not I want to continue doing it.  I am so done with hangxiety, harming my health or spending tons of money on bar tabs. I have no intention of being sober forever but I do want to really take step back and start to change my habits around alcohol consumption. If you are someone who struggles with alcohol please reach out and get help because addiction is a disease, you can reach out to the American Addiction Center at 855-504-6815 FREE Goal Setting Guide Daily Planning Notepad

This Valentine's Day my goal is to convince you to take yourself on a date, you don't have to go out on the actual day cause I know it's busy, but I hope this episode convinces you sometime this week to have a date with yourself. Since I have started dating myself I have noticed so many improvements in my life, I know the idea of going out on your own can be intimidating and scary but growth happens when we get out of our comfort zone. If this episode fired you up to go on a solo date but your unsure of where to start go back and listen to last weeks episode for solo date ideas and check out Episode 110: Date yourself instead for tips on how to overcome that intial uncomfortable feeling. FREE Goal Setting Guide Daily Planning Notepad