Since this is our last episode, we thought it only fitting to take a look back at our year in podcasting. Join us as we reflect on what the past year, sharing our biggest lessons as well as the biggest gifts, what we are most proud of and what has changed for us as a result. We also share what's coming next for both of us and how to stay in touch. We’d love to hear from you! What were the biggest lessons (or aha's) that came as the result of listening to the podcast? Any favorite memories or transformations that were sparked as the result of these conversations?   The Episode:   Topics Discussed:  Why the podcast has been like therapy for us How listening back to yourself can give you a healthy dose of perspective Why talking has actually made us better listeners, particularly when it comes to ourselves The power of conversation and friendships The most transformational episodes for each of us Why gratitude is such a big deal and how it's made an impact for Emily Stillness and quiet, and letting experiences unfold The gift of the inner wise woman and how that changed things for Betsy Gratitude meditations and sending love to those who need it Our goals and intentions for 2018 Proudest moment from our year of podcasting    Resource Links:  The Gratitude Diaries* by Janice Kaplan Make Miracles in Forty Days* by Melody Beattie Thank &amp; Grow Rich* by Pam Grout 365 Thank Yous* by John Kralik    Hit us up:  Betsy on Instagram Emily on Instagram and Twitter 

Since this is our last episode, we thought it only fitting to take a look back at our year in podcasting. Join us as we reflect on what the past year, sharing our biggest lessons as well as the biggest gifts, what we are most proud of and what has changed for us as a result. We also share what's coming next for both of us and how to stay in touch. We’d love to hear from you! What were the biggest lessons (or aha's) that came as the result of listening to the podcast? Any favorite memories or transformations that were sparked as the result of these conversations?   The Episode:   Topics Discussed: <ul> <li>Why the podcast has been like therapy for us</li> <li>How listening back to yourself can give you a healthy dose of perspective</li> <li>Why talking has actually made us better listeners, particularly when it comes to ourselves</li> <li>The power of conversation and friendships</li> <li>The most transformational episodes for each of us</li> <li>Why gratitude is such a big deal and how it's made an impact for Emily</li> <li>Stillness and quiet, and letting experiences unfold</li> <li>The gift of the inner wise woman and how that changed things for Betsy</li> <li>Gratitude meditations and sending love to those who need it</li> <li>Our goals and intentions for 2018</li> <li>Proudest moment from our year of podcasting</li> </ul>   Resource Links: <ul> <li><a href="http://amzn.to/2AHhx8b" rel="noopener nofollow" target="_blank">The Gratitude Diaries</a>* by Janice Kaplan</li> <li><a href="http://amzn.to/2iJoiy7" rel="noopener nofollow" target="_blank">Make Miracles in Forty Days</a>* by Melody Beattie</li> <li><a href="http://amzn.to/2kITDVT" rel="noopener nofollow" target="_blank">Thank &amp; Grow Rich</a>* by Pam Grout</li> <li><a href="http://amzn.to/2kLwlid" rel="noopener nofollow" target="_blank">365 Thank Yous</a>* by John Kralik</li> </ul>   Hit us up: <ul> <li>Betsy on <a href="http://instagram.com/betsy.brockett" rel="noopener nofollow" target="_blank">Instagram</a></li> <li>Emily on <a href="http://instagram.com/emilylevenson" rel="noopener nofollow" target="_blank">Instagram</a> and <a href="http://twitter.com/emilylevenson" rel="nofollow" target="_blank">Twitter</a></li> </ul>

EPISODE #45 // The end of the road. (AKA The final episode.)

How do you know when it's the right time to make a pivot in any aspect of your life or career? To make the decision to leave or to stick it out? Whether it's a personal decision or a professional one, there are things you can do to help make the decision an easier one. It involves making sure your basic needs are getting met, listening to how you're feeling about the situation, and a basic willingness to be patient with yourself and the process. We also have an ulterior motive in talking about this, as we have made the bittersweet decision to make this the last season (and second to last episode) of the podcast. We’d love to hear from you! How do you know when it's time to step away from something or make a pivot into something new? How has that played out in your life in the past (or present)?   The Episode:   Topics Discussed:  Why we chose this topic (spoiler alert: it involves the future of this podcast) The 3 pieces Betsy uses to make big decisions Emily's preferred method for making changes in her life How feelings are an important indicator for creating change Deciding whether something is "worth it" or not Fighting or accepting change The power of choosing to step into change and honor what it brings to your life Finding balance through pivoting How personal and professional changes follow the same path The role of boredom in pivoting and creating change What's coming next?    Resource Links:  The Patience Episode (#21) Curiosity and Intuition (#22) The Divine Feminine Episode (#18) The Female Friendship Episode (#28) The Moon Episode with Jen (#33) The Dip* by Seth Godin    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

How do you know when it's the right time to make a pivot in any aspect of your life or career? To make the decision to leave or to stick it out? Whether it's a personal decision or a professional one, there are things you can do to help make the decision an easier one. It involves making sure your basic needs are getting met, listening to how you're feeling about the situation, and a basic willingness to be patient with yourself and the process. We also have an ulterior motive in talking about this, as we have made the bittersweet decision to make this the last season (and second to last episode) of the podcast. We’d love to hear from you! How do you know when it's time to step away from something or make a pivot into something new? How has that played out in your life in the past (or present)?   The Episode:   Topics Discussed: <ul> <li>Why we chose this topic (spoiler alert: it involves the future of this podcast)</li> <li>The 3 pieces Betsy uses to make big decisions</li> <li>Emily's preferred method for making changes in her life</li> <li>How feelings are an important indicator for creating change</li> <li>Deciding whether something is "worth it" or not</li> <li>Fighting or accepting change</li> <li>The power of choosing to step into change and honor what it brings to your life</li> <li>Finding balance through pivoting</li> <li>How personal and professional changes follow the same path</li> <li>The role of boredom in pivoting and creating change</li> <li>What's coming next?</li> </ul>   Resource Links: <ul> <li><a href="http://www.nourishandflourish.us/patience-episode-21/" rel="noopener nofollow" target="_blank">The Patience Episode</a> (#21)</li> <li><a href="http://www.nourishandflourish.us/curiosity-episode-22/" rel="noopener nofollow" target="_blank">Curiosity and Intuition</a> (#22)</li> <li><a href="http://www.nourishandflourish.us/divine-feminine-shannon-ledford/" rel="noopener nofollow" target="_blank">The Divine Feminine Episode</a> (#18)</li> <li><a href="http://www.nourishandflourish.us/episode-28-power-female-friendships-nurture/" rel="noopener nofollow" target="_blank">The Female Friendship Episode</a> (#28)</li> <li><a href="http://www.nourishandflourish.us/moon-magic-jennifer-blumenthal/" rel="noopener nofollow" target="_blank">The Moon Episode with Jen</a> (#33)</li> <li><a href="http://amzn.to/2k86lNG" rel="noopener nofollow" target="_blank">The Dip</a>* by Seth Godin</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #44 // How to know when to make a pivot in your life or career

Change. No matter who you are, how much money you have in the bank, or what your relationship status is ... change is inevitable. So why do we fight it so damn hard? Probably because it takes us out of our comfort zone and makes a mess out of everything. And yet, all changes have the opportunity to teach us more about ourselves and help us shift into a place of greater potential. The key is to understand your own patterns when it comes to coping with change. Because the more you know, the more you can navigate through the changes and come out on the other side with less mess and less struggle. We’d love to hear from you! How do you cope with change? What is your typical pattern? Do you even have a pattern when change shows up in your life? What helps to make it a more positive or pleasant experience?   The Episode:   Topics Discussed:  The messiness of change How not having a safety net can be a really good thing Embracing our patterns and how we flow through the cycle of change Turns away from center and how to find our way back Unexpected versus intentional changes Looking for the lessons in everything Releasing expectations and allow things to unfold Impatience and how it hampers change Being honest with yourself about how you deal with the changes in our lives The impact of change as we get older The lessons and the gifts of going through changes, big and small    Resource Links:  Invisible Acts of Power* by Caroline Myss The Patience Episode (#21) The Moon Magic Episode (#40) Feel the Fear ... And Do It Anyway* by Susan Jeffers, PhD Curiosity and Intuition (#22)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Change. No matter who you are, how much money you have in the bank, or what your relationship status is ... change is inevitable. So why do we fight it so damn hard? Probably because it takes us out of our comfort zone and makes a mess out of everything. And yet, all changes have the opportunity to teach us more about ourselves and help us shift into a place of greater potential. The key is to understand your own patterns when it comes to coping with change. Because the more you know, the more you can navigate through the changes and come out on the other side with less mess and less struggle. We’d love to hear from you! How do you cope with change? What is your typical pattern? Do you even have a pattern when change shows up in your life? What helps to make it a more positive or pleasant experience?   The Episode:   Topics Discussed: <ul> <li>The messiness of change</li> <li>How not having a safety net can be a really good thing</li> <li>Embracing our patterns and how we flow through the cycle of change</li> <li>Turns away from center and how to find our way back</li> <li>Unexpected versus intentional changes</li> <li>Looking for the lessons in everything</li> <li>Releasing expectations and allow things to unfold</li> <li>Impatience and how it hampers change</li> <li>Being honest with yourself about how you deal with the changes in our lives</li> <li>The impact of change as we get older</li> <li>The lessons and the gifts of going through changes, big and small</li> </ul>   Resource Links: <ul> <li><a href="http://amzn.to/2ytmFee" rel="noopener nofollow" target="_blank">Invisible Acts of Power</a>* by Caroline Myss</li> <li><a href="http://www.nourishandflourish.us/patience-episode-21/" rel="noopener nofollow" target="_blank">The Patience Episode</a> (#21)</li> <li><a href="http://www.nourishandflourish.us/manifesting-goal-setting-kimberly-brown-manifest-yourself/" rel="noopener nofollow" target="_blank">The Moon Magic Episode</a> (#40)</li> <li><a href="http://amzn.to/2ytAr0g" rel="noopener nofollow" target="_blank">Feel the Fear ... And Do It Anyway</a>* by Susan Jeffers, PhD</li> <li><a href="http://www.nourishandflourish.us/curiosity-episode-22/" rel="noopener nofollow" target="_blank">Curiosity and Intuition</a> (#22)</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #43 // The messy reality of change and why it's a good thing

The topic of today's episode — positivity and optimism — has been something we've wanted to explore for ages. Of course, the days we were scheduled to record were ones where we were feeling anything BUT positive or optimistic.   The good news is, positivity and optimism aren't some pollyanna principles that negate the totality of our human experience. Instead, they are a way of approaching and understanding the world.   So how do we get there? How do we begin to embrace more positivity? How do we challenge the voice in our head that tells us that things are going to hell in a handbasket?  We explore those questions and more in Episode #42.

The topic of today's episode — positivity and optimism — has been something we've wanted to explore for ages. Of course, the days we were scheduled to record were ones where we were feeling anything BUT positive or optimistic.  The good news is, positivity and optimism aren't some pollyanna principles that negate the totality of our human experience. Instead, they are a way of approaching and understanding the world.  So how do we get there? How do we begin to embrace more positivity? How do we challenge the voice in our head that tells us that things are going to hell in a handbasket? We explore those questions and more in Episode #42.

EPISODE #42 // Where do you fall on the positivity spectrum?

Emily is officially back from her sabbatical and shares the ups and downs that she experienced during her time off. Betsy also talks about what happened for her during this break and where she sees herself going in the upcoming months.    All in all, this is a doorway into what has been going on in our lives and hearts for the past month and where we are finding balance in the midst of all of this chaos. 

Emily is officially back from her sabbatical and shares the ups and downs that she experienced during her time off. Betsy also talks about what happened for her during this break and where she sees herself going in the upcoming months.  All in all, this is a doorway into what has been going on in our lives and hearts for the past month and where we are finding balance in the midst of all of this chaos.

EPISODE #41 // When your whole life shifts at the drop of a hat

Kimberly Brown

What is the difference between having goals and manifesting things? Is there a practical side of manifestation, as well as a negative one? How exactly DO you manifest something? And how does this impact your life (for better or worse)? We recently chatted with Kimberly Brown of Manifest Yourself to get to the bottom of these questions, and so much more. We hope you enjoy this deep dive into the world of achieving your goals and dreams through the power of manifestation.  Resource Links: Kimberly Brown Founder Career + Leadership Coach Manifest Yourself Kimberly's Affirmation Cards and Teachable School. Follow Kimberly: LinkedIn Facebook Twitter Instagram Pinterest YouTube Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook Facebook Group Email: hello@nourishandflourish.us 

What is the difference between having goals and manifesting things? Is there a practical side of manifestation, as well as a negative one? How exactly DO you manifest something? And how does this impact your life (for better or worse)? We recently chatted with Kimberly Brown of Manifest Yourself to get to the bottom of these questions, and so much more. We hope you enjoy this deep dive into the world of achieving your goals and dreams through the power of manifestation.  Resource Links: Kimberly Brown Founder Career + Leadership Coach <a href="http://www.manifestyourself.com" rel="noopener nofollow" target="_blank">Manifest Yourself</a> Kimberly's <a href="http://www.manifestyourself.com/product/20-affirmations-to-manifest-more-in-your-life-card-set/" rel="noopener nofollow" target="_blank">Affirmation Cards</a> and <a href="http://manifestyourself.teachable.com/" rel="noopener nofollow" target="_blank">Teachable School</a>. Follow Kimberly: <a href="https://www.linkedin.com/in/kimberlyannebrown" rel="noopener nofollow" target="_blank">LinkedIn</a><a href="https://www.facebook.com/pages/Manifest-Yourself/137073649786148?ref=hl" rel="noopener nofollow" target="_blank"> Facebook</a><a href="http://twitter.com/manifesturself" rel="noopener nofollow" target="_blank"> Twitter</a><a href="http://instagram.com/manifesturself" rel="noopener nofollow" target="_blank"> Instagram</a><a href="http://pinterest.com/manifesturself/" rel="noopener nofollow" target="_blank"> Pinterest</a><a href="https://www.youtube.com/channel/UC8MajKsZc4oBrLzgiqbGkBg" rel="noopener nofollow" target="_blank"> YouTube</a> Hit us up: <ul> <li>Twitter: <a href="https://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li><a href="https://www.facebook.com/nourishandflourishpodcast/" rel="nofollow" target="_blank">Facebook</a></li> <li><a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow" target="_blank">Facebook Group</a></li> <li>Email: hello@nourishandflourish.us</li> </ul>

EPISODE #40 // Manifesting magic, milestones, or merely a better version of yourself. (A conversation with Kimberly Brown of Manifest Yourself.)

Today’s episode is all about decluttering and the act of letting go of the physical things that take up space in our homes and hearts. We go so far as to call it a spiritual act. From cherished heirlooms to clothing and art to birthday cards from decades past, the things we collect (and hang onto) are a way to access the memories of the people, the places, and the experiences we cherish. They are also a tool to help create a space that makes us feel inspired and at peace. We’d love to hear from you! What's your relationship to stuff? Do you err on the minimal or the collecting end of the stuff-spectrum? Have you ever felt remorse for letting go of something?   The Episode:   Topics Discussed:  Decluttering as a spiritual act The liberation of cleaning out our closets and our homes Our emotional attachment to clothing Pros and cons of a capsule wardrobe Make-up and books and what role they play in our lives The things that take up space in our lives and homes Digital decluttering — email, computer files, deleting apps The "porous" act of decluttering and what it unlocks in the process What we're really hanging onto when we hang onto stuff The emotional weight of physical clutter Knowing why you are hanging onto things The importance of how our stuff makes us feel Creating space by being more intentional about the things we keep Figuring out how you want your space to make you feel    Resource Links:  Poshmark Capsule Wardrobe 101 The Life-changing Magic of Tidying Up* by Marie Kondo The Money Bootcamp with Denise Duffield-Thomas* Get Rich, Lucky Bitch* by Denise Duffield-Thomas    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Today’s episode is all about decluttering and the act of letting go of the physical things that take up space in our homes and hearts. We go so far as to call it a spiritual act. From cherished heirlooms to clothing and art to birthday cards from decades past, the things we collect (and hang onto) are a way to access the memories of the people, the places, and the experiences we cherish. They are also a tool to help create a space that makes us feel inspired and at peace. We’d love to hear from you! What's your relationship to stuff? Do you err on the minimal or the collecting end of the stuff-spectrum? Have you ever felt remorse for letting go of something?   The Episode:   Topics Discussed: <ul> <li>Decluttering as a spiritual act</li> <li>The liberation of cleaning out our closets and our homes</li> <li>Our emotional attachment to clothing</li> <li>Pros and cons of a capsule wardrobe</li> <li>Make-up and books and what role they play in our lives</li> <li>The things that take up space in our lives and homes</li> <li>Digital decluttering — email, computer files, deleting apps</li> <li>The "porous" act of decluttering and what it unlocks in the process</li> <li>What we're really hanging onto when we hang onto stuff</li> <li>The emotional weight of physical clutter</li> <li>Knowing why you are hanging onto things</li> <li>The importance of how our stuff makes us feel</li> <li>Creating space by being more intentional about the things we keep</li> <li>Figuring out how you want your space to make you feel</li> </ul>   Resource Links: <ul> <li><a href="https://poshmark.com/" rel="noopener nofollow" target="_blank">Poshmark</a></li> <li><a href="http://thecolorfloral.com/home/2016/8/29/capsule-wardrobing" rel="noopener nofollow" target="_blank">Capsule Wardrobe 101</a></li> <li><a href="http://amzn.to/2x8NZ4H" rel="noopener nofollow" target="_blank">The Life-changing Magic of Tidying Up</a>* by Marie Kondo</li> <li><a href="https://yu103.isrefer.com/go/LB/emlevenson/" rel="noopener nofollow" target="_blank">The Money Bootcamp with Denise Duffield-Thomas</a>*</li> <li><a href="http://amzn.to/2yBoCVu" rel="noopener nofollow" target="_blank">Get Rich, Lucky Bitch</a>* by Denise Duffield-Thomas</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #39 // How do you feel about the things in your home?

Today's episode is all about our shadow self, or the dark parts of ourselves that we'd rather not acknowledge or shine a light on. Unfortunately, burying those qualities in the sand or turning away from our lesser liked qualities only makes them grow stronger and louder. So let's take a walk on the dark side and embrace the less positive aspects of our selves. Because the real question isn't whether you have a dark side, it's whether you acknowledge your dark side. We’d love to hear from you! Do you view self-care as an act of self-love and compassion? If so, what does that look like in your life? If not, how would you define the concepts of self-care and self-love?   The Episode:   Topics Discussed:  Aspects of our selves that we don't like — AKA our shadow selves The downward spiral of being late Staying present to the shadow aspects of ourselves Addictive personalities and behaviors Red flags and warning signs of when things are out of control Impulsivity, regrets, and drama-filled living Forgiveness and empathy for the parts of yourself that you don't love The gifts of discomfort and pain when creating change Our connection to "things" Clearly defined values and how that sets the tone Using the shadow aspects as an indication that something is off Curiosity versus judgment and reactivity    Resource Links:  The Shadow Effect by Deepak Chopra, Debbie Ford, and Marianne Williamson Betsy's blog post on embracing your flaws Self-care / self-love episode (#37)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Today's episode is all about our shadow self, or the dark parts of ourselves that we'd rather not acknowledge or shine a light on. Unfortunately, burying those qualities in the sand or turning away from our lesser liked qualities only makes them grow stronger and louder. So let's take a walk on the dark side and embrace the less positive aspects of our selves. Because the real question isn't whether you have a dark side, it's whether you acknowledge your dark side. We’d love to hear from you! Do you view self-care as an act of self-love and compassion? If so, what does that look like in your life? If not, how would you define the concepts of self-care and self-love?   The Episode:   Topics Discussed: <ul> <li>Aspects of our selves that we don't like — AKA our shadow selves</li> <li>The downward spiral of being late</li> <li>Staying present to the shadow aspects of ourselves</li> <li>Addictive personalities and behaviors</li> <li>Red flags and warning signs of when things are out of control</li> <li>Impulsivity, regrets, and drama-filled living</li> <li>Forgiveness and empathy for the parts of yourself that you don't love</li> <li>The gifts of discomfort and pain when creating change</li> <li>Our connection to "things"</li> <li>Clearly defined values and how that sets the tone</li> <li>Using the shadow aspects as an indication that something is off</li> <li>Curiosity versus judgment and reactivity</li> </ul>   Resource Links: <ul> <li><a href="http://amzn.to/2jTkKwt" rel="noopener nofollow" target="_blank">The Shadow Effect</a> by Deepak Chopra, Debbie Ford, and Marianne Williamson</li> <li>Betsy's blog post on embracing your flaws</li> <li><a href="http://www.nourishandflourish.us/self-love-self-care/" rel="noopener nofollow" target="_blank">Self-care / self-love episode</a> (#37)</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #38 // Learning how to embrace your dark side.

Even though we've talked about self-care in a previous episode of the podcast, we thought it was important to return to this topic and touch on a very specific aspect of self-care and how it relates to self-love. That's right. Taking care of yourself is the ultimate act of self-love. By making time for yourself and putting your needs at the top of the list, you are showing yourself (and your Self) love and compassion. Because when you don't, it leads to feelings of depletion, resentment, anger, and living out of alignment. All things that we've experienced when we fail to put our own needs first. So grab a (hot) cup of something and settle in for an intimate discussion around self-care and how it translates to loving up on ourselves. We’d love to hear from you! Do you view self-care as an act of self-love and compassion? If so, what does that look like in your life? If not, how would you define the concepts of self-care and self-love?   The Episode:   Topics Discussed:  Self-care as a form of loving up on ourselves Taking a break and what that really means The myths around time and productivity The weight of resentment and anger and what brings those feelings to the surface What self-love looks and feels like Holding the space without giving too much of yourself in the process Needing to feel it to heal it Closure, healing, and the gifts in every situation  Resource Links:  The other self-care episode (#14) The episode with Jen Blumenthal (#33) Tarot Spreads: how to move on, life purpose spread, how to move on Emotional Freedom Technique (a.k.a. EFT) Cord Cutting Exercise Forgiveness work (Ho’oponopono) Tarot Cards: The 4 of Swords + The Tower    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Even though we've <a href="http://www.nourishandflourish.us/self-care-episode-14/" rel="noopener nofollow" target="_blank">talked about self-care</a> in a previous episode of the podcast, we thought it was important to return to this topic and touch on a very specific aspect of self-care and how it relates to self-love. That's right. Taking care of yourself is the ultimate act of self-love. By making time for yourself and putting your needs at the top of the list, you are showing yourself (and your Self) love and compassion. Because when you don't, it leads to feelings of depletion, resentment, anger, and living out of alignment. All things that we've experienced when we fail to put our own needs first. So grab a (hot) cup of something and settle in for an intimate discussion around self-care and how it translates to loving up on ourselves. We’d love to hear from you! Do you view self-care as an act of self-love and compassion? If so, what does that look like in your life? If not, how would you define the concepts of self-care and self-love?   The Episode:   Topics Discussed: <ul> <li>Self-care as a form of loving up on ourselves</li> <li>Taking a break and what that really means</li> <li>The myths around time and productivity</li> <li>The weight of resentment and anger and what brings those feelings to the surface</li> <li>What self-love looks and feels like</li> <li>Holding the space without giving too much of yourself in the process</li> <li>Needing to feel it to heal it</li> <li>Closure, healing, and the gifts in every situation</li> </ul> Resource Links: <ul> <li><a href="http://www.nourishandflourish.us/self-care-episode-14/" rel="noopener nofollow" target="_blank">The other self-care episode</a> (#14)</li> <li><a href="http://www.nourishandflourish.us/moon-magic-jennifer-blumenthal/" rel="noopener nofollow" target="_blank">The episode with Jen Blumenthal</a> (#33)</li> <li>Tarot Spreads: <a href="https://www.daily-tarot-girl.com/tarot-card-spreads/how-to-move-on-tarot-card-spread/" rel="noopener nofollow" target="_blank">how to move on</a>, <a href="http://wildmoonwoman.squarespace.com/blog/2016/5/18/life-purpose-musings-tarot-spread" rel="noopener nofollow" target="_blank">life purpose spread</a>, <a href="https://www.daily-tarot-girl.com/tarot-card-spreads/how-to-move-on-tarot-card-spread/" rel="noopener nofollow" target="_blank">how to move on</a></li> <li><a href="https://www.thetappingsolution.com/what-is-eft-tapping/" rel="noopener nofollow" target="_blank">Emotional Freedom Technique</a> (a.k.a. EFT)</li> <li><a href="http://foreverconscious.com/how-to-cut-etheric-cords-a-ritual-you-need-to-know" rel="noopener nofollow" target="_blank">Cord Cutting Exercise</a></li> <li>Forgiveness work (<a href="http://www.laughteronlineuniversity.com/practice-hooponopono-four-simple-steps/" rel="noopener nofollow" target="_blank">Ho’oponopono</a>)</li> <li>Tarot Cards: <a href="https://www.biddytarot.com/tarot-card-meanings/minor-arcana/suit-of-swords/four-of-swords/" rel="noopener nofollow" target="_blank">The 4 of Swords</a> + <a href="https://www.biddytarot.com/tarot-card-meanings/major-arcana/tower/" rel="noopener nofollow" target="_blank">The Tower</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #37 // Why taking care of yourself is the ultimate act of self-love

Sloane Davidson

We're sitting down with Sloane Davidson — founder of Hello Neighbor and all around wonderful woman — to talk about getting involved in our communities and creating an impact in the world we live in. Whether you've been inspired by the current political climate to be more socially active or have always wanted to make a difference in your community, Sloane will inspire you to do what you can to inspire change. We’d love to hear from you! What has your philanthropic path been? Is there anything big or small that you've been wanting to devote your time, talents or treasures to?   The Episode:   Topics Discussed:  An introduction to Sloane Davidson and Hello Neighbor Sloane's path to social change Giving where you can, when you can Using tools like social media to build connections online and off Clictivism and choosing how you share your time, talent, and treasure Philanthropic goal setting The power of starting small and building from there Work-life fit versus work-life balance Time is the greatest treasure we have How refugee and immigrant status is a human issue and not a political one Getting back to basics by supporting neighbors the people in your community Refugees, Internally Displaced People (IDP), and the resettling process Nourishment on a community level What nourishment means to Sloane on a personal level  Resource Links:  Hello Neighbor Hello Neighbor on Facebook + Twitter Sloane on Twitter The National Refugee Resettlement And Immigrant Assistance Database    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

We're sitting down with Sloane Davidson — founder of <a href="https://www.helloneighbor.io" rel="noopener nofollow" target="_blank">Hello Neighbor</a> and all around wonderful woman — to talk about getting involved in our communities and creating an impact in the world we live in. Whether you've been inspired by the current political climate to be more socially active or have always wanted to make a difference in your community, Sloane will inspire you to do what you can to inspire change. We’d love to hear from you! What has your philanthropic path been? Is there anything big or small that you've been wanting to devote your time, talents or treasures to?   The Episode:   Topics Discussed: <ul> <li>An introduction to Sloane Davidson and Hello Neighbor</li> <li>Sloane's path to social change</li> <li>Giving where you can, when you can</li> <li>Using tools like social media to build connections online and off</li> <li>Clictivism and choosing how you share your time, talent, and treasure</li> <li>Philanthropic goal setting</li> <li>The power of starting small and building from there</li> <li>Work-life fit versus work-life balance</li> <li>Time is the greatest treasure we have</li> <li>How refugee and immigrant status is a human issue and not a political one</li> <li>Getting back to basics by supporting neighbors the people in your community</li> <li>Refugees, Internally Displaced People (IDP), and the resettling process</li> <li>Nourishment on a community level</li> <li>What nourishment means to Sloane on a personal level</li> </ul> Resource Links: <ul> <li><a href="https://www.helloneighbor.io" rel="noopener nofollow" target="_blank">Hello Neighbor</a></li> <li>Hello Neighbor on <a href="https://www.facebook.com/helloneighborhq/" rel="noopener nofollow" target="_blank">Facebook</a> + <a href="https://twitter.com/helloneighborhq" rel="noopener nofollow" target="_blank">Twitter</a></li> <li><a href="https://twitter.com/sloane" rel="noopener nofollow" target="_blank">Sloane on Twitter</a></li> <li><a href="https://docs.google.com/spreadsheets/d/11THcAlc-J5HBmFNjEpbLsyP1zA8Vunuriz0yLnD-W2E/edit#gid=299847445" rel="noopener nofollow" target="_blank">The National Refugee Resettlement And Immigrant Assistance Database</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #36 // Give where you can, when you can. (A conversation with Sloane Davidson of Hello Neighbor)

Nourish + Flourish is a podcast about finding what nourishes you — mind, body, and soul — so you can flourish.

Love love love

Betsy and Emily humbly offer their honesty, vulnerability, and honest conversation about a kind of holistic care we should all consider. I have been looking for something like this for quite a while, and these ladies have encompassed the spiritual, physical, emotional, intellectual, and social aspects of health in one podcast. Listen to them while you mindlessly work or drive - N+F is how I like to start my day!

An honest approach to holistic health

Nourish + Flourish

It’s January, and that means resolutions and goals are at the top of everyone’s minds. Particularly when it comes to exercise and moving our bodies more. In today’s episode, we're talking about movement, motivation, and benchmarks for success. Through it all, we're both looking to make movement a priority in our lives so that we can take care of our bodies, minds, and overall health. We’d also love to hear from you! What does movement (and exercise) mean to you and what are your benchmarks for success? Do you measure success outside of weight loss or body measurements? If so, how? And what do you to stay motivated when things get difficult (or busy)? Hit is us up Twitter (@nandfpodcast) or send us an email. The Episode: Topics Discussed:  Movement versus exercise Movement as a self-care practice Adjusting to new bodies, post pregnancy and surgery Personal goals around movement and health Why we’ve both chosen to embark on a regular yoga practice The power of benchmarks when it comes to making changes How we find motivation during the low times Staying accountable, regardless of whether you do it alone or have a partner to help you Yin Yoga and the fountain of youth The importance of diversity in movement Seasonality in movement Measuring success outside of weight loss/physicalities  Resource Links:   Remembering the WHY below the surface (blog post from Betsy on health + abundance) Yoga with Adriene Revolution: 31 Days of Yoga Yoga 30 for 30 with Travis Eliot and Lauren Eckstrom Holistic Yoga Flow: The Path of Practice by Travis Eliot and Lauren Eckstrom (book) This Week’s Workout Facebook Group  Yin Yoga, Meridian Theory, and Hyaluronic Acid Fitness Blender #The100DayProject  Quotables: [bctt tweet="Movement is a passive, casual, integrated practice. It’s a given, not a daily hurdle. — B. Brockett" username="nandfpodcast"] [bctt tweet="This year is all about flow, abundance, and joy. — @emilylevenson" username="nandfpodcast"] [bctt tweet="When you don’t have your health, what else really matters? — Betsy Brockett" username="nandfpodcast"] [bctt tweet="I have to think every day that I’m giving a gift to my future self. — Betsy Brockett" username="nandfpodcast"] [bctt tweet="You’re never going to regret spending 30 minutes doing yoga. — Betsy Brockettt" username="nandfpodcast"] [bctt tweet="If you do anything to the extreme, it gets boring. Your body craves spontaneity. — @emilylevenson" username="nandfpodcast"]   Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

It’s January, and that means resolutions and goals are at the top of everyone’s minds. Particularly when it comes to exercise and moving our bodies more. In today’s episode, we're talking about movement, motivation, and benchmarks for success. Through it all, we're both looking to make movement a priority in our lives so that we can take care of our bodies, minds, and overall health. We’d also love to hear from you! What does movement (and exercise) mean to you and what are your benchmarks for success? Do you measure success outside of weight loss or body measurements? If so, how? And what do you to stay motivated when things get difficult (or busy)? Hit is us up Twitter (@nandfpodcast) or <a href="mailto:hello@nourishandflourish.us">send us an email</a>. The Episode: Topics Discussed: <ul> <li>Movement versus exercise</li> <li>Movement as a self-care practice</li> <li>Adjusting to new bodies, post pregnancy and surgery</li> <li>Personal goals around movement and health</li> <li>Why we’ve both chosen to embark on a regular yoga practice</li> <li>The power of benchmarks when it comes to making changes</li> <li>How we find motivation during the low times</li> <li>Staying accountable, regardless of whether you do it alone or have a partner to help you</li> <li>Yin Yoga and the fountain of youth</li> <li>The importance of diversity in movement</li> <li>Seasonality in movement</li> <li>Measuring success outside of weight loss/physicalities</li> </ul> Resource Links: <ul> <li><a href="https://curedlife.com/2017/01/03/remembering-why-the-real-work-behind-change/" rel="nofollow" target="_blank"> Remembering the WHY below the surface</a> (blog post from Betsy on health + abundance)</li> <li><a href="http://revolution.yogawithadriene.com/" rel="nofollow" target="_blank">Yoga with Adriene Revolution: 31 Days of Yoga</a></li> <li><a href="http://yoga30for30.com" rel="nofollow" target="_blank">Yoga 30 for 30</a> with Travis Eliot and Lauren Eckstrom</li> <li><a href="http://amzn.to/2iTmvZ9" rel="nofollow" target="_blank">Holistic Yoga Flow: The Path of Practice</a> by Travis Eliot and Lauren Eckstrom (book)</li> <li><a href="https://www.facebook.com/groups/thisweeksworkout/" rel="nofollow" target="_blank">This Week’s Workout Facebook Group</a></li> <li><a href="http://sofiamileti.com/restorative-yoga-hyaluronic-acid-meridians-chi/" rel="nofollow" target="_blank"> Yin Yoga, Meridian Theory, and Hyaluronic Acid</a></li> <li><a href="http://fitnessblender.com" rel="nofollow" target="_blank">Fitness Blender</a></li> <li><a href="https://thegreatdiscontent.com/100days" rel="nofollow" target="_blank">#The100DayProject</a></li> </ul> Quotables: [bctt tweet="Movement is a passive, casual, integrated practice. It’s a given, not a daily hurdle. — B. Brockett" username="nandfpodcast"] [bctt tweet="This year is all about flow, abundance, and joy. — @emilylevenson" username="nandfpodcast"] [bctt tweet="When you don’t have your health, what else really matters? — Betsy Brockett" username="nandfpodcast"] [bctt tweet="I have to think every day that I’m giving a gift to my future self. — Betsy Brockett" username="nandfpodcast"] [bctt tweet="You’re never going to regret spending 30 minutes doing yoga. — Betsy Brockettt" username="nandfpodcast"] [bctt tweet="If you do anything to the extreme, it gets boring. Your body craves spontaneity. — @emilylevenson" username="nandfpodcast"]   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #3 // Movement Vs. Exercise and How To Stay Motivated

Catherine Beard

Calm

Are you looking to find more calm and contentment in your day to day life? Us too! Which is how we knew we needed to get today's guest, Catherine Beard of The Blissful Mind on the show come hell or high water. Catherine shared so many nuggets of wisdom during our conversation, from morning routines and her self-care power hour (genius) to finding your purpose, mindfulness, intentional living, resiliency and a whole lot more. She even shares about the new direction her life and career are taking and what that has meant for her. So grab a cup of something — tea, green smoothie, water — and settle in for an insightful conversation with a wonderfully insightful woman. What about you? How would you describe the current status of your life? Do you feel calm and contented, or are you feeling something else (better or worse)? What would it take to get you from here to there?   The Episode:   Topics Discussed:  An introduction to Catherine Beard of The Blissful Mind Blogging, capsule wardrobes, minimalism, and intentional living The hard realities of being your own boss Morning routines and the self-care power hour What led Catherine to pursue the path of wellness How Catherine got to holistic health coaching from blogging Finding your purpose in life What a holistic health coach actually does The external pressures to be perfect and follow your our own advice Authenticity, resiliency, and the human experience Why Catherine says, "You are the expert on yourself." What nourishment means to Catherine  Resource Links:  The Blissful Mind Catherine's Morning Self-Care Routine The Self-Care Power Hour The Calm App Blogilates Laura's Natural Life on YouTube The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It by Valerie Young  Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Are you looking to find more calm and contentment in your day to day life? Us too! Which is how we knew we needed to get today's guest, Catherine Beard of <a href="http://theblissfulmind.com" rel="nofollow" target="_blank">The Blissful Mind</a> on the show come hell or high water. Catherine shared so many nuggets of wisdom during our conversation, from morning routines and her self-care power hour (genius) to finding your purpose, mindfulness, intentional living, resiliency and a whole lot more. She even shares about the new direction her life and career are taking and what that has meant for her. So grab a cup of something — tea, green smoothie, water — and settle in for an insightful conversation with a wonderfully insightful woman. What about you? How would you describe the current status of your life? Do you feel calm and contented, or are you feeling something else (better or worse)? What would it take to get you from here to there?   The Episode:   Topics Discussed: <ul> <li>An introduction to Catherine Beard of The Blissful Mind</li> <li>Blogging, capsule wardrobes, minimalism, and intentional living</li> <li>The hard realities of being your own boss</li> <li>Morning routines and the self-care power hour</li> <li>What led Catherine to pursue the path of wellness</li> <li>How Catherine got to holistic health coaching from blogging</li> <li>Finding your purpose in life</li> <li>What a holistic health coach actually does</li> <li>The external pressures to be perfect and follow your our own advice</li> <li>Authenticity, resiliency, and the human experience</li> <li>Why Catherine says, "You are the expert on yourself."</li> <li>What nourishment means to Catherine</li> </ul> Resource Links: <ul> <li><a href="http://theblissfulmind.com" rel="nofollow" target="_blank">The Blissful Mind</a></li> <li><a href="http://theblissfulmind.com/2017/07/05/morning-self-care-routine/" rel="noopener nofollow" target="_blank">Catherine's Morning Self-Care Routine</a></li> <li><a href="http://theblissfulmind.com/2015/12/07/start-a-self-care-routine/" rel="noopener nofollow" target="_blank">The Self-Care Power Hour</a></li> <li><a href="https://www.calm.com/" rel="noopener nofollow" target="_blank">The Calm App</a></li> <li><a href="https://www.blogilates.com/" rel="noopener nofollow" target="_blank">Blogilates</a></li> <li><a href="https://www.youtube.com/user/laurasnaturallife/" rel="noopener nofollow" target="_blank">Laura's Natural Life on YouTube</a></li> <li><a href="http://amzn.to/2v1xlSR" rel="noopener nofollow" target="_blank">The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It</a> by Valerie Young</li> </ul> Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #30 // Find more calm and contentment in your everyday life (with Catherine Beard of The Blissful Mind)

Have you ever wondered if a regular yoga practice could make a difference in your life? Or if all of the hype around this form of movement is for real? We did, too. Until we began to implement the practice in our own lives and saw what was taking shape for ourselves. Whether you're looking to move your body more and get stronger, or you're looking for a more gentle, grounding practice, yoga can give you what you need. From the physical to the emotional to the spiritual, a regular yoga practice has the potential to be and do all of that (and more. In typical N+F fashion, our journeys with yoga have been vastly different but the outcome — both intended and actual — are the same: more balance, more grounding, and a more full and loving relationship with our bodies. We want to hear from you! What role does yoga play in your life? Do you have a regular yoga practice? If so, what are your favorite styles and/or resources? Looking to embark on your own yoga journey? What's holding you back? Topics Discussed:  How yoga first came into our lives The mental and emotional side of yoga Doing versus teaching The physical practice as a doorway to deeper knowing Emily's #100daysofyoga challenge — how it went and what she learned Little things build up to something great The styles of yoga that we gravitate towards Yoga as a powerful tool to take care of self The power of yoga to let it go of stuck emotions and beliefs The freedom of cultivating a home practice Listening to your body Not getting what you expect but getting exactly what you need It's called practice for a reason Our favorite and least favorite poses Harnessing the power of breath The importance of slowing down, focusing inward, and listening Finding the styles and tools that will support you along the way  Resource Links:  Yoga with Adriene The Yoga Sutras of Patanjali The Movement Episode (Ep #3) The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk Poser: My Life in 23 Yoga Poses by Claire Dederer Ultimate Yogi DVDs by Travis Eliot Wim Hof Method Breathe to Heal TED Talk by Max Strom    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Have you ever wondered if a regular yoga practice could make a difference in your life? Or if all of the hype around this form of movement is for real? We did, too. Until we began to implement the practice in our own lives and saw what was taking shape for ourselves. Whether you're looking to move your body more and get stronger, or you're looking for a more gentle, grounding practice, yoga can give you what you need. From the physical to the emotional to the spiritual, a regular yoga practice has the potential to be and do all of that (and more. In typical N+F fashion, our journeys with yoga have been vastly different but the outcome — both intended and actual — are the same: more balance, more grounding, and a more full and loving relationship with our bodies. We want to hear from you! What role does yoga play in your life? Do you have a regular yoga practice? If so, what are your favorite styles and/or resources? Looking to embark on your own yoga journey? What's holding you back? Topics Discussed: <ul> <li>How yoga first came into our lives</li> <li>The mental and emotional side of yoga</li> <li>Doing versus teaching</li> <li>The physical practice as a doorway to deeper knowing</li> <li>Emily's #100daysofyoga challenge — how it went and what she learned</li> <li>Little things build up to something great</li> <li>The styles of yoga that we gravitate towards</li> <li>Yoga as a powerful tool to take care of self</li> <li>The power of yoga to let it go of stuck emotions and beliefs</li> <li>The freedom of cultivating a home practice</li> <li>Listening to your body</li> <li>Not getting what you expect but getting exactly what you need</li> <li>It's called practice for a reason</li> <li>Our favorite and least favorite poses</li> <li>Harnessing the power of breath</li> <li>The importance of slowing down, focusing inward, and listening</li> <li>Finding the styles and tools that will support you along the way</li> </ul> Resource Links: <ul> <li><a href="https://www.youtube.com/user/yogawithadriene" rel="nofollow" target="_blank">Yoga with Adriene</a></li> <li><a href="http://amzn.to/2oYuhQV" rel="noopener noreferrer nofollow" target="_blank">The Yoga Sutras of Patanjali</a></li> <li><a href="http://www.nourishandflourish.us/movement-exercise-motivation/" rel="noopener noreferrer nofollow" target="_blank">The Movement Episode</a> (Ep #3)</li> <li><a href="http://amzn.to/2oxZXvL" rel="nofollow" target="_blank">The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma</a> by Bessel van der Kolk</li> <li><a href="http://amzn.to/2ocEtZY" rel="nofollow" target="_blank">Poser: My Life in 23 Yoga Poses</a> by Claire Dederer</li> <li><a href="http://amzn.to/2p40idq" rel="nofollow" target="_blank">Ultimate Yogi DVDs</a> by Travis Eliot</li> <li><a href="https://www.wimhofmethod.com" rel="nofollow" target="_blank">Wim Hof Method</a></li> <li><a href="https://www.youtube.com/watch?v=4Lb5L-VEm34" rel="nofollow" target="_blank">Breathe to Heal</a> TED Talk by Max Strom</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #19 // Can yoga really make that much of a difference?

Happiness and joy. Words we often use interchangeably that have very different implications in our lives. Words that also happen to be the basis for today's episode. We start off by asking each other how happiness and joy show up in our lives, move into what happens when they aren't there, what gets in the way of noticing or feeling those things, and also how we cultivate more of it in our lives. At the end of the day (and the episode), we both agree that life is less about seeking out fleeting moments of happiness, and more about looking around and finding the joy in the small everyday moments. We want to hear from you! How do you define (or differentiate between) happiness and joy? How do you bring more of it into your life? The Episode:   Topics Discussed:  Our Wrap Party + Cookbook Launch with Heather Crosby on June 21st How we think about happiness The difference between happiness and joy Tiny moments of joy in our lives The awareness that yoga and meditation bring into life Depression and bottoming out How the lows help us to give context to the highs Reaching out for help when we have trouble finding joy Forgiveness and how that can relate to joy Cultivating joy and the things you do to get there Thanking the monsters in your life Spreading joy in our lives What makes us happy  Resource Links:  Wrap Party on June 21st  Heather Crosby's Interview Pantry to Plate by Heather Crosby Reclaim the Reins: Harness Your Happy (from Betsy’s blog, Cured Life) That’s When I’m Happy by Beth Shoshan The Happiness Project by Gretchin Rubin  How to Figure Out What Makes You Happy (Yes and Yes blog) The Yoga Episode The Meditation Episode Get Shit Done Unicorn Notebook Guilty Pleasure Episode Freedom by George Michael  Quotables: [bctt tweet="I used to see happiness as this elusive thing that I had to seek out." username="cured_life"] [bctt tweet="Happiness is more of an external moment, but joy can be more of an internal atmosphere." username="cured_life"] [bctt tweet="To me, happiness is a fleeting emotion while joy is a deeper expression." username="emilylevenson"] [bctt tweet="Joy is the space I got to where little fireworks of happiness became a bonus rather than a need." username="nandfpodcast"] [bctt tweet="It’s important to have goals, but not ones that are rooted in your ability to be a happy or unhappy person." username="cured_life"] [bctt tweet="To me happiness is an emotion, you don’t necessarily experience it by thinking about it." username="emilylevenson"] [bctt tweet="Yoga brought about a contentment with my own body, my own thoughts, and my life. " username="cured_life"] [bctt tweet="I try to keep the bleak times in the back of my mind because I feel so different now." username="cured_life"] [bctt tweet="I would not have appreciated every moment of my pregnancy if it wasn’t for what I had experienced." username="emilylevenson"] [bctt tweet="It’s not sadness that’s the thief of joy, it’s guilt." username="emilylevenson"] [bctt tweet="It’s a practice, just like everything else, to forgive." username="cured_life"] [bctt tweet="It’s practice to cultivate joy and the things that you do to get there." username="emilylevenson"] [bctt tweet="Someone I loved once gave me a box full of darkness. It took me years to understand that this too, was a gift." via="no"] [bctt tweet="One of my favorite ways to spread joy is to send people an unexpected note that just praises them." username="emilylevenson"]   Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Happiness and joy. Words we often use interchangeably that have very different implications in our lives. Words that also happen to be the basis for today's episode. We start off by asking each other how happiness and joy show up in our lives, move into what happens when they aren't there, what gets in the way of noticing or feeling those things, and also how we cultivate more of it in our lives. At the end of the day (and the episode), we both agree that life is less about seeking out fleeting moments of happiness, and more about looking around and finding the joy in the small everyday moments. We want to hear from you! How do you define (or differentiate between) happiness and joy? How do you bring more of it into your life? The Episode:   Topics Discussed: <ul> <li>Our Wrap Party + Cookbook Launch with Heather Crosby on June 21st</li> <li>How we think about happiness</li> <li>The difference between happiness and joy</li> <li>Tiny moments of joy in our lives</li> <li>The awareness that yoga and meditation bring into life</li> <li>Depression and bottoming out</li> <li>How the lows help us to give context to the highs</li> <li>Reaching out for help when we have trouble finding joy</li> <li>Forgiveness and how that can relate to joy</li> <li>Cultivating joy and the things you do to get there</li> <li>Thanking the monsters in your life</li> <li>Spreading joy in our lives</li> <li>What makes us happy</li> </ul> Resource Links: <ul> <li><a href="https://www.eventbrite.com/e/season-1-wrap-party-with-special-guest-heather-crosby-of-yum-universe-tickets-34980212758" rel="noopener noreferrer nofollow" target="_blank">Wrap Party on June 21st</a></li> <li><a href="http://www.nourishandflourish.us/episode-12-heather-crosby-yum-universe/" rel="nofollow" target="_blank"> Heather Crosby's Interview</a></li> <li><a href="http://amzn.to/2qjzoMe" rel="nofollow" target="_blank">Pantry to Plate</a> by Heather Crosby</li> <li><a href="http://curedlife.com/reclaim-the-reigns-harness-your-happy/" rel="nofollow" target="_blank">Reclaim the Reins: Harness Your Happy</a> (from Betsy’s blog, Cured Life)</li> <li><a href="http://amzn.to/2qSzbm6" rel="nofollow" target="_blank">That’s When I’m Happy</a> by Beth Shoshan</li> <li><a href="http://amzn.to/2qjc4yt" rel="nofollow" target="_blank">The Happiness Project</a> by Gretchin Rubin</li> <li><a href="http://www.yesandyes.org/2016/05/how-to-figure-out-what-makes-you-happy.html" rel="nofollow" target="_blank"> How to Figure Out What Makes You Happy</a> (Yes and Yes blog)</li> <li>The <a href="http://www.nourishandflourish.us/yoga-episode-19/" rel="nofollow" target="_blank">Yoga Episode</a></li> <li>The <a href="http://www.nourishandflourish.us/episode-9-meditation/" rel="nofollow" target="_blank">Meditation Episode</a></li> <li><a href="http://amzn.to/2rkDQ1y" rel="nofollow" target="_blank">Get Shit Done Unicorn Notebook</a></li> <li><a href="http://www.nourishandflourish.us/episode-10-guilty-pleasures/" rel="nofollow" target="_blank">Guilty Pleasure Episode</a></li> <li><a href="https://www.youtube.com/watch?v=diYAc7gB-0A" rel="noopener noreferrer nofollow" target="_blank">Freedom</a> by George Michael</li> </ul> Quotables: [bctt tweet="I used to see happiness as this elusive thing that I had to seek out." username="cured_life"] [bctt tweet="Happiness is more of an external moment, but joy can be more of an internal atmosphere." username="cured_life"] [bctt tweet="To me, happiness is a fleeting emotion while joy is a deeper expression." username="emilylevenson"] [bctt tweet="Joy is the space I got to where little fireworks of happiness became a bonus rather than a need." username="nandfpodcast"] [bctt tweet="It’s important to have goals, but not ones that are rooted in your ability to be a happy or unhappy person." username="cured_life"] [bctt tweet="To me happiness is an emotion, you don’t necessarily experience it by thinking about it." username="emilylevenson"] [bctt tweet="Yoga brought about a contentment with my own body, my own thoughts, and my life. " username="cured_life"] [bctt tweet="I try to keep the bleak times in the back of my mind because I feel so different now." username="cured_life"] [bctt tweet="I would not have appreciated every moment of my pregnancy if it wasn’t for what I had experienced." username="emilylevenson"] [bctt tweet="It’s not sadness that’s the thief of joy, it’s guilt." username="emilylevenson"] [bctt tweet="It’s a practice, just like everything else, to forgive." username="cured_life"] [bctt tweet="It’s practice to cultivate joy and the things that you do to get there." username="emilylevenson"] [bctt tweet="Someone I loved once gave me a box full of darkness. It took me years to understand that this too, was a gift." via="no"] [bctt tweet="One of my favorite ways to spread joy is to send people an unexpected note that just praises them." username="emilylevenson"]   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #23 // How do happiness and joy take shape in your life?

Andy Hayes

Plum Deluxe

The moments that matter. That's the phrase today's guest, Andy Hayes of Plum Deluxe, has anchored his entire life around. Andy went from a toxic job that was eventually going to put him in his grave to creating a community and company based on the values of slow living and savoring the moments that matter. We dive deep into Andy's journey, where his passion for slow living and mindfulness come from, the power of building community, and even why he chose tea as THE thing to sell. So grab your favorite cup of tea (bonus points if it's a Plum Deluxe variety!) and settle in for a really interesting, inspiring, and invigorating chat with Andy Hayes. We want to hear from you! How can you embrace the moments that matter in your life? Where could you stand to slow things down and savor the deliciousness that's happening around you?   The Episode:   Topics Discussed:  An introduction to Andy Hayes of Plum Deluxe The path that led Andy to where he is today. The impetus for Andy to create change in his life. Creating moments that matter and how that phrase has anchored Andy throughout his life. Synchronicity and what happened when Andy finally quit his toxic job. How Andy's mother's battle with cancer changed his life and outlook. Why mindfulness is the cornerstone of Plum Deluxe's mission. How the question, "Why are we the best version of ourselves on vacation?" really guided the ship. Why tea? The power of labels (literally). Staying mindful when life gets busier, crazier, and fuller. Knowing what you need and asking for it.     Resource Links:  Plum Deluxe Cured Life -  Mindful Moments: Tea Time with Plum Deluxe Tea Time Podcast:  Journaling for Insight &amp; Inspiration with Andrea Leda Plum Deluxe Journaling Prompts Steve Jobs Stanford Commencement Speech The Artist’s Way by Julia Cameron The Sacred Creators Oracle Deck  Water Crystals and Different Emotional States Arnold's Tea House in Pittsburgh    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

The moments that matter. That's the phrase today's guest, Andy Hayes of <a href="http://plumdeluxe.com" rel="noopener nofollow" target="_blank">Plum Deluxe</a>, has anchored his entire life around. Andy went from a toxic job that was eventually going to put him in his grave to creating a community and company based on the values of slow living and savoring the moments that matter. We dive deep into Andy's journey, where his passion for slow living and mindfulness come from, the power of building community, and even why he chose tea as THE thing to sell. So grab your favorite cup of tea (bonus points if it's a Plum Deluxe variety!) and settle in for a really interesting, inspiring, and invigorating chat with Andy Hayes. We want to hear from you! How can you embrace the moments that matter in your life? Where could you stand to slow things down and savor the deliciousness that's happening around you?   The Episode:   Topics Discussed: <ul> <li>An introduction to Andy Hayes of Plum Deluxe</li> <li>The path that led Andy to where he is today.</li> <li>The impetus for Andy to create change in his life.</li> <li>Creating moments that matter and how that phrase has anchored Andy throughout his life.</li> <li>Synchronicity and what happened when Andy finally quit his toxic job.</li> <li>How Andy's mother's battle with cancer changed his life and outlook.</li> <li>Why mindfulness is the cornerstone of Plum Deluxe's mission.</li> <li>How the question, "Why are we the best version of ourselves on vacation?" really guided the ship.</li> <li>Why tea?</li> <li>The power of labels (literally).</li> <li>Staying mindful when life gets busier, crazier, and fuller.</li> <li>Knowing what you need and asking for it.</li> </ul>   Resource Links: <ul> <li><a href="https://www.plumdeluxe.com/" rel="nofollow" target="_blank">Plum Deluxe</a></li> <li>Cured Life - <a href="http://curedlife.com/mindful-moments-tea-time-with-plum-deluxe/" rel="nofollow" target="_blank"> Mindful Moments: Tea Time with Plum Deluxe</a></li> <li>Tea Time Podcast: <a href="https://www.plumdeluxe.com/jouranling-for-insight-inspiration" rel="nofollow" target="_blank"> Journaling for Insight &amp; Inspiration with Andrea Leda</a></li> <li><a href="https://www.plumdeluxe.com/tag/journaling-prompts" rel="nofollow" target="_blank">Plum Deluxe Journaling Prompts</a></li> <li><a href="https://www.youtube.com/watch?v=D1R-jKKp3NA" rel="nofollow" target="_blank">Steve Jobs Stanford Commencement Speech</a></li> <li><a href="http://amzn.to/2sUPdts" rel="nofollow" target="_blank">The Artist’s Way</a> by Julia Cameron</li> <li><a href="https://chris-anne.com/product/sacred-creator-oracle-deck-order/" rel="noopener nofollow" target="_blank">The Sacred Creators Oracle Deck</a></li> <li><a href="http://www.masaru-emoto.net/english/water-crystal.html" rel="nofollow" target="_blank"> Water Crystals and Different Emotional States</a></li> <li><a href="http://www.arnoldsteapittsburgh.com/" rel="noopener nofollow" target="_blank">Arnold's Tea House</a> in Pittsburgh</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #27 // Learning to savor the moments in your life that matter the most (with Andy Hayes of Plum Deluxe)

When Emily and her daughter caught a nasty virus, her regular self-care practices fell to the wayside. Yoga and meditation were seen as expendable, and healthy eating was just too exhausting to even contemplate. Problem is, those were the very practices that were keeping her feeling more balanced and healthy. Once the dust settled and the sickness lifted, Betsy began to ask questions around what Emily was doing to take care of herself and her daughter, and what, if anything, she was doing to get better. Of course, those questions prompted further discussions and a whole lot of self-reflection. AND, it prompted us to want to talk more about the in's and out's of self-care, particularly when something like an illness or surgery comes in and throws everything off track. What about you? What do you have in place in your own life to support you and help you feel better? How does being sick (or tired, or in recovery mode) change how you take care of yourself? Also, are there things you've wanted to try but have either been afraid of it or pushed it off to the side?     Topics Discussed:  General feelings around self-care Is self-care selfish? Taking care of our bodies The mental side of self-care Introversion, extroversion, and the power of being alone Creativity and play When things throw a wrench in our self-care routines Recovering from illness or trauma Intuition and self-care  Resource Links:  Cellular Expansion  Sensory Deprivation Tanks Himalayan Salt Cave Duolingo The meditation episode (Ep. #9) The interview with Leslie on Tarot (Ep. #5) Make Miracles in 40 Days by Melodie Beatty Dry Brush Silk Pillowcases  Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

When Emily and her daughter caught a nasty virus, her regular self-care practices fell to the wayside. Yoga and meditation were seen as expendable, and healthy eating was just too exhausting to even contemplate. Problem is, those were the very practices that were keeping her feeling more balanced and healthy. Once the dust settled and the sickness lifted, Betsy began to ask questions around what Emily was doing to take care of herself and her daughter, and what, if anything, she was doing to get better. Of course, those questions prompted further discussions and a whole lot of self-reflection. AND, it prompted us to want to talk more about the in's and out's of self-care, particularly when something like an illness or surgery comes in and throws everything off track. What about you? What do you have in place in your own life to support you and help you feel better? How does being sick (or tired, or in recovery mode) change how you take care of yourself? Also, are there things you've wanted to try but have either been afraid of it or pushed it off to the side?     Topics Discussed: <ul> <li>General feelings around self-care</li> <li>Is self-care selfish?</li> <li>Taking care of our bodies</li> <li>The mental side of self-care</li> <li>Introversion, extroversion, and the power of being alone</li> <li>Creativity and play</li> <li>When things throw a wrench in our self-care routines</li> <li>Recovering from illness or trauma</li> <li>Intuition and self-care</li> </ul> Resource Links: <ul> <li><a href="http://www.vanati.com/cellular-healing" rel="nofollow" target="_blank">Cellular Expansion</a></li> <li><a href="http://nymag.com/thecut/2015/08/i-survived-my-terrifying-hour-in-a-float-spa.html" rel="nofollow" target="_blank"> Sensory Deprivation Tanks</a></li> <li><a href="https://www.honeycolony.com/article/salt-cave/" rel="nofollow" target="_blank">Himalayan Salt Cave</a></li> <li><a href="https://www.duolingo.com/" rel="nofollow" target="_blank">Duolingo</a></li> <li><a href="http://www.nourishandflourish.us/episode-9-meditation/" rel="nofollow" target="_blank">The meditation episode</a> (Ep. #9)</li> <li><a href="http://www.nourishandflourish.us/episode-5-tarot-can-help-leslie-mcallister/" rel="nofollow" target="_blank">The interview with Leslie on Tarot</a> (Ep. #5)</li> <li><a href="http://amzn.to/2njx75d" rel="nofollow" target="_blank">Make Miracles in 40 Days</a> by Melodie Beatty</li> <li><a href="http://amzn.to/2mpLeqh" rel="nofollow" target="_blank">Dry Brush</a></li> <li><a href="http://amzn.to/2nH1d3w" rel="nofollow" target="_blank">Silk Pillowcases</a></li> </ul> Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #14 // What does self-care look like for you?

Feeling better doesn't have to be difficult. We've all had days (or weeks, let's be honest) when we've felt grumpy, sad, irritable, overwhelmed or just plain down in the dumps. Which is why we wanted to focus our conversation in today's episode on things you can do in 5 minutes or less to turn your mood around. Tune in for 15 things you can do right now to go from down in the dumps to feeling F-I-N-E fine. We cover everything from a drink of water and a snack to deep breathing, yoga, doodling, acts of kindness, seeking comfort from those we love (furry friends included). We'd love to hear from you! What's in your self-care toolbox — or Rolodex of Happiness as Betsy calls it — that gets you feeling better in minutes flat? Feel free to hit us up on Twitter. Or, better yet, join in on the conversation over in our N+F Facebook group.   The Episode:   Topics Discussed:  An introduction to the topic and what it really means to turn things around The importance of going through it to get through it Focusing on the breath Do the opposite of what's ailing you Putting the phone down and getting your body outside The power of creativity and creative expression The Rolodex of Happiness, what it is and how to use it Tarot and Oracle Cards as a gateway to creating change How to release tension in the body as a way to let go Seeking comfort from someone close to you The magic of yoga to shift our mood quickly Cleaning up your environment and getting rid of the clutter The surprising impact of drinking more water or a warm cup of tea Fight the hanger and have a snack Acts of kindness — random or otherwise — are a powerful way to shift your mood To-do lists and brain dumps to curb the overwhelm — i.e., decluttering your mental space  Resource Links:  Deep Breathing PDF from Emily — find it in the N+F Facebook Group! The Five Minute Journal The Five Minute Journal App Creativity Episode (#29) Guilty Pleasures Episode (#10) Can't Stop The Feeling by Justin Timberlake Love Yourself by Justin Bieber Stompa by Serena Ryder Spiritual Compass Spread from Biddy Tarot Anatomy of the Spirit by Caroline Myss Yoga With Adriene: 5-Minute Morning Yoga + Quick Stress Fix - 5 Minute Sequence Figgy Pops The Female Friendship Episode (#28)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Feeling better doesn't have to be difficult. We've all had days (or weeks, let's be honest) when we've felt grumpy, sad, irritable, overwhelmed or just plain down in the dumps. Which is why we wanted to focus our conversation in today's episode on things you can do in 5 minutes or less to turn your mood around. Tune in for 15 things you can do right now to go from down in the dumps to feeling F-I-N-E fine. We cover everything from a drink of water and a snack to deep breathing, yoga, doodling, acts of kindness, seeking comfort from those we love (furry friends included). We'd love to hear from you! What's in your self-care toolbox — or Rolodex of Happiness as Betsy calls it — that gets you feeling better in minutes flat? Feel free to <a href="http://twitter.com/nandfpodcast" rel="noopener nofollow" target="_blank">hit us up on Twitter</a>. Or, better yet, join in on the conversation over <a href="http://facebook.com/groups/nourishandflourishpodcast" rel="noopener nofollow" target="_blank">in our N+F Facebook group</a>.   The Episode:   Topics Discussed: <ul> <li>An introduction to the topic and what it really means to turn things around</li> <li>The importance of going through it to get through it</li> <li>Focusing on the breath</li> <li>Do the opposite of what's ailing you</li> <li>Putting the phone down and getting your body outside</li> <li>The power of creativity and creative expression</li> <li>The Rolodex of Happiness, what it is and how to use it</li> <li>Tarot and Oracle Cards as a gateway to creating change</li> <li>How to release tension in the body as a way to let go</li> <li>Seeking comfort from someone close to you</li> <li>The magic of yoga to shift our mood quickly</li> <li>Cleaning up your environment and getting rid of the clutter</li> <li>The surprising impact of drinking more water or a warm cup of tea</li> <li>Fight the hanger and have a snack</li> <li>Acts of kindness — random or otherwise — are a powerful way to shift your mood</li> <li>To-do lists and brain dumps to curb the overwhelm — i.e., decluttering your mental space</li> </ul> Resource Links: <ul> <li>Deep Breathing PDF from Emily — <a href="http://facebook.com/groups/nourishandflourishpodcast" rel="nofollow" target="_blank">find it in the N+F Facebook Group</a>!</li> <li><a href="http://amzn.to/2fiEwzP" rel="noopener nofollow" target="_blank">The Five Minute Journal</a></li> <li><a href="http://app.fiveminutejournal.com/" rel="noopener nofollow" target="_blank">The Five Minute Journal App</a></li> <li><a href="http://www.nourishandflourish.us/creativity-episode-29/" rel="noopener nofollow" target="_blank">Creativity Episode (#29)</a></li> <li><a href="http://www.nourishandflourish.us/episode-10-guilty-pleasures/" rel="noopener nofollow" target="_blank">Guilty Pleasures Episode (#10)</a></li> <li><a href="https://www.youtube.com/watch?v=ru0K8uYEZWw" rel="noopener nofollow" target="_blank">Can't Stop The Feeling</a> by Justin Timberlake</li> <li><a href="https://www.youtube.com/watch?v=oyEuk8j8imI" rel="noopener nofollow" target="_blank">Love Yourself</a> by Justin Bieber</li> <li><a href="https://www.youtube.com/watch?v=s5bQYrVJWcY" rel="noopener nofollow" target="_blank">Stompa</a> by Serena Ryder</li> <li><a href="https://www.biddytarot.com/spiritual-compass-tarot-spread/" rel="noopener nofollow" target="_blank">Spiritual Compass Spread</a> from Biddy Tarot</li> <li><a href="http://amzn.to/2whA48l" rel="noopener nofollow" target="_blank">Anatomy of the Spirit</a> by Caroline Myss</li> <li>Yoga With Adriene: <a href="https://www.youtube.com/watch?v=4C-gxOE0j7s" rel="noopener nofollow" target="_blank">5-Minute Morning Yoga</a> + <a href="https://www.youtube.com/watch?v=jOfshreyu4w" rel="noopener nofollow" target="_blank">Quick Stress Fix - 5 Minute Sequence</a></li> <li><a href="http://amzn.to/2whATy9" rel="noopener nofollow" target="_blank">Figgy Pops</a></li> <li><a href="http://www.nourishandflourish.us/episode-28-power-female-friendships-nurture/" rel="noopener nofollow" target="_blank">The Female Friendship Episode (#28)</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #31 // Who knew feeling better could be this easy?!

Good or bad, stress is something we've ALL felt. So why is it that some people seem to be better at navigating it than others? And why do some people seem to fall apart, when other seem to really shine when going through a similar experience? In today's episode, we're talking about it all. The good, the bad, and the sometimes ugly aspects of stress and how it impacts our lives. We also talk about the things that we've done — as children and adults — to manage its effects. And while we wouldn't call ourselves experts by any stretch, we've definitely had a lot of practice dealing with it. So take a listen as we delve into what stress is, how it shows up, and what we're doing to reduce its effects in our lives and our health. What about you? What are your favorite tools for dealing with stress in your life? What role does mindset play for you? Does it make things worse or help to reduce your stress? The Episode:   Topics Discussed:  When did we become aware of the s-word in our lives? The role fear plays The physical manifestations of being stressed out What we used to do to manage our emotions as kids and adolescents Money, relationships, and living authentically The psychological experience of stress What are we doing to buffer ourselves against, or remove altogether, unwanted stressors The power of mindset in changing how we feel Is there such a thing as good stress? The stress mountain and how to protect yourself from falling over the edge A personalized toolbox for managing strong emotions  Resource Links:  Life is Not a Stress Rehearsal by Loretta LaRoche Make Miracles in 40 Days by Melody Beattie Meditation (Ep. #9) Self-Care (Ep #14)  Quotables: [bctt tweet="Physical symptoms, when it comes to stress, are massive." username="emilylevenson"] [bctt tweet="Stress comes, for me, when I don’t know how to manage what’s on my plate." username="emilylevenson"] [bctt tweet="I would argue that all of our stress is self-made. It’s our psychological experience of the world." username="emilylevenson"] [bctt tweet="It’s hard to go to sleep at night knowing you’re carrying a lie, or are feeling ashamed." username="cured_life"] [bctt tweet="If I'm not able to fully nourish myself, that's when I feel stress. " username="cured_life"] [bctt tweet="Rationally I would say, 'I can handle anything' and my body would laugh and say, 'no, you can’t.'" username="emilylevenson" [bctt tweet="I try not to let my stress 'spread,' which can compound its effects." username="cured_life"] [bctt tweet="Awareness around what triggers me has been super helpful. " username="emilylevenson"] [bctt tweet="Getting grounded in my purpose lifted a lot of stress from my life." username="cured_life"] [bctt tweet="Our body doesn’t distinguish between good and bad stress, it just responds to it." username="emilylevenson"] [bctt tweet="Any kind of transition is going to inherently bring with it stress." username="emilylevenson"] [bctt tweet="Meditation and yoga are not a one size fits all Band-Aid for everything." username="emilylevenson"] [bctt tweet="You are the mountain and everything else is the weather. " username="cured_life"] [bctt tweet="Something that helps me in every situation is to focus on the impermanence of it." username="cured_life"] [bctt tweet="Every moment is so fleeting. That keeps me grounded the most. " username="cured_life"] [bctt tweet="Every emotion or situation – good or bad – is not going to last forever, even if it feels like it. " username="cured_life"] [bctt tweet="If you can change how you interpret something, you can change how you feel about it." username="emilylevenson"] Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Good or bad, stress is something we've ALL felt. So why is it that some people seem to be better at navigating it than others? And why do some people seem to fall apart, when other seem to really shine when going through a similar experience? In today's episode, we're talking about it all. The good, the bad, and the sometimes ugly aspects of stress and how it impacts our lives. We also talk about the things that we've done — as children and adults — to manage its effects. And while we wouldn't call ourselves experts by any stretch, we've definitely had a lot of practice dealing with it. So take a listen as we delve into what stress is, how it shows up, and what we're doing to reduce its effects in our lives and our health. What about you? What are your favorite tools for dealing with stress in your life? What role does mindset play for you? Does it make things worse or help to reduce your stress? The Episode:   Topics Discussed: <ul> <li>When did we become aware of the s-word in our lives?</li> <li>The role fear plays</li> <li>The physical manifestations of being stressed out</li> <li>What we used to do to manage our emotions as kids and adolescents</li> <li>Money, relationships, and living authentically</li> <li>The psychological experience of stress</li> <li>What are we doing to buffer ourselves against, or remove altogether, unwanted stressors</li> <li>The power of mindset in changing how we feel</li> <li>Is there such a thing as good stress?</li> <li>The stress mountain and how to protect yourself from falling over the edge</li> <li>A personalized toolbox for managing strong emotions</li> </ul> Resource Links: <ul> <li><a href="http://amzn.to/2o4ZX62" rel="nofollow" target="_blank">Life is Not a Stress Rehearsal</a> by Loretta LaRoche</li> <li><a href="http://amzn.to/2o5aYUV" rel="nofollow" target="_blank">Make Miracles in 40 Days</a> by Melody Beattie</li> <li><a href="http://www.nourishandflourish.us/episode-9-meditation/" rel="nofollow" target="_blank">Meditation (Ep. #9)</a></li> <li><a href="http://www.nourishandflourish.us/self-care-episode-14/" rel="nofollow" target="_blank">Self-Care (Ep #14)</a></li> </ul> Quotables: [bctt tweet="Physical symptoms, when it comes to stress, are massive." username="emilylevenson"] [bctt tweet="Stress comes, for me, when I don’t know how to manage what’s on my plate." username="emilylevenson"] [bctt tweet="I would argue that all of our stress is self-made. It’s our psychological experience of the world." username="emilylevenson"] [bctt tweet="It’s hard to go to sleep at night knowing you’re carrying a lie, or are feeling ashamed." username="cured_life"] [bctt tweet="If I'm not able to fully nourish myself, that's when I feel stress. " username="cured_life"] [bctt tweet="Rationally I would say, 'I can handle anything' and my body would laugh and say, 'no, you can’t.'" username="emilylevenson" [bctt tweet="I try not to let my stress 'spread,' which can compound its effects." username="cured_life"] [bctt tweet="Awareness around what triggers me has been super helpful. " username="emilylevenson"] [bctt tweet="Getting grounded in my purpose lifted a lot of stress from my life." username="cured_life"] [bctt tweet="Our body doesn’t distinguish between good and bad stress, it just responds to it." username="emilylevenson"] [bctt tweet="Any kind of transition is going to inherently bring with it stress." username="emilylevenson"] [bctt tweet="Meditation and yoga are not a one size fits all Band-Aid for everything." username="emilylevenson"] [bctt tweet="You are the mountain and everything else is the weather. " username="cured_life"] [bctt tweet="Something that helps me in every situation is to focus on the impermanence of it." username="cured_life"] [bctt tweet="Every moment is so fleeting. That keeps me grounded the most. " username="cured_life"] [bctt tweet="Every emotion or situation – good or bad – is not going to last forever, even if it feels like it. " username="cured_life"] [bctt tweet="If you can change how you interpret something, you can change how you feel about it." username="emilylevenson"] Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #17 // How to cope when stress rears its ugly head.

Optimal sleep, while necessary to thrive, isn’t always easy to achieve. Sometimes it can feel like that elusive unicorn when insomnia, anxiety, or any of the many variables in life get in the way. In today’s episode, Emily and Betsy talk about their individual challenges and solutions in the endless pursuit of a good night’s rest. From meditation to digital detoxes, ideal bedroom environments and nutrition influences - it’s all a big puzzle. We’d love to hear what helps or hinders you from getting a good night’s sleep. Hit is us up Twitter (@nandfpodcast) or send us an email.   Find the show notes with links to all resources shared and some quotable nuggets at nourishandflourish.us. 

Optimal sleep, while necessary to thrive, isn’t always easy to achieve. Sometimes it can feel like that elusive unicorn when insomnia, anxiety, or any of the many variables in life get in the way. In today’s episode, Emily and Betsy talk about their individual challenges and solutions in the endless pursuit of a good night’s rest. From meditation to digital detoxes, ideal bedroom environments and nutrition influences - it’s all a big puzzle. We’d love to hear what helps or hinders you from getting a good night’s sleep. Hit is us up Twitter (<a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a>) or <a href="mailto:hello@nourishandflourish.us">send us an email</a>. Find the show notes with links to all resources shared and some quotable nuggets at <a href="http://nourishandflourish.us" rel="nofollow" target="_blank">nourishandflourish.us</a>.

EPISODE #4 // When was the last time you had a good night's sleep?

Shannon Ledford

Honor

The topic of divine feminine energy has been showing up in our lives time and time again, whether it's in the form of intuition, creativity, or operating from a place of flow. It's the impetus behind Emily's deep dive into yoga. And it's the place that Betsy lives her life from on a daily basis. So when we came across Shannon Ledford, host and creatrix of the Honor The Feminine Podcast, we knew we needed to sit down with her and explore this topic more. Our conversation with Shannon is filled with insights about the divine feminine and sacred masculine energies we all possess, what happens when those energies get out of balance (i.e.—doing versus being, pushing versus trusting, rational thinking versus intuition and creativity), as well as simple things we can all do to embrace more feminine energy in our lives. We hope you enjoy learning more about Shannon and her perspective around divine feminine (and masculine) energies. Wanting to take a deep dive on all things feminine? Head on over to honorthefeminine.com and the Honor The Feminine Daily Facebook Group. Topics Discussed:  Why we chose to explore this topic of divine feminine energy Shannon's journey and why this topic is so important to her The power of sisterhood The small shifts that have had a big impact Defining what masculine and feminine energy The societal impact of feminine and masculine energy on children What happens when your energy is out of balance The implications of being busy Transcendental meditation and Goddess Cards Negativity and feeling depleted Being able to discern what you really need How motherhood opened up Shannon to feminine energy Exploring the feminine in your own life The invitation to follow your curiosity and explore How to embrace more feminine energy regardless of how you identify What nourishment means to Shannon  Resource Links:  The Honor the Feminine Podcast: Website, FB Page, FB Group, Instagram Goddess Guidance Oracle Cards by Doreen Virtue Tarot Episode on Honor The Feminine (Episode 60 with Elle North) Big Magic by Elizabeth Gilbert  The Tarot Episode (#5)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

The topic of divine feminine energy has been showing up in our lives time and time again, whether it's in the form of intuition, creativity, or operating from a place of flow. It's the impetus behind Emily's deep dive into yoga. And it's the place that Betsy lives her life from on a daily basis. So when we came across Shannon Ledford, host and creatrix of the <a href="https://www.facebook.com/honorfeminine/?hc_location=ufi" rel="nofollow" target="_blank">Honor The Feminine Podcast</a>, we knew we needed to sit down with her and explore this topic more. Our conversation with Shannon is filled with insights about the divine feminine and sacred masculine energies we all possess, what happens when those energies get out of balance (i.e.—doing versus being, pushing versus trusting, rational thinking versus intuition and creativity), as well as simple things we can all do to embrace more feminine energy in our lives. We hope you enjoy learning more about Shannon and her perspective around divine feminine (and masculine) energies. Wanting to take a deep dive on all things feminine? Head on over to <a href="http://www.honorthefeminine.com/" rel="nofollow" target="_blank">honorthefeminine.com</a> and the <a href="https://www.facebook.com/groups/1321211064578019/#https://www.facebook.com/groups/1321211064578019/" rel="nofollow" target="_blank">Honor The Feminine Daily</a> Facebook Group. Topics Discussed: <ul> <li>Why we chose to explore this topic of divine feminine energy</li> <li>Shannon's journey and why this topic is so important to her</li> <li>The power of sisterhood</li> <li>The small shifts that have had a big impact</li> <li>Defining what masculine and feminine energy</li> <li>The societal impact of feminine and masculine energy on children</li> <li>What happens when your energy is out of balance</li> <li>The implications of being busy</li> <li>Transcendental meditation and Goddess Cards</li> <li>Negativity and feeling depleted</li> <li>Being able to discern what you really need</li> <li>How motherhood opened up Shannon to feminine energy</li> <li>Exploring the feminine in your own life</li> <li>The invitation to follow your curiosity and explore</li> <li>How to embrace more feminine energy regardless of how you identify</li> <li>What nourishment means to Shannon</li> </ul> Resource Links: <ul> <li>The Honor the Feminine Podcast: <a href="http://www.honorthefeminine.com/" rel="noopener noreferrer nofollow" target="_blank">Website</a>, <a href="https://www.facebook.com/honorfeminine/" rel="noopener noreferrer nofollow" target="_blank">FB Page</a>, <a href="//www.facebook.com/groups/1321211064578019/" rel="noopener noreferrer nofollow" target="_blank">FB Group</a>, <a href="https://www.instagram.com/honorthefeminine/" rel="noopener noreferrer nofollow" target="_blank">Instagram</a></li> <li><a href="http://amzn.to/2omoIMc" rel="nofollow" target="_blank">Goddess Guidance Oracle Cards</a> by Doreen Virtue</li> <li><a href="https://itunes.apple.com/us/podcast/honor-the-feminine-podcast/id1079481870" rel="noopener noreferrer nofollow" target="_blank">Tarot Episode on Honor The Feminine</a> (Episode 60 with Elle North)</li> <li><a href="http://amzn.to/2o3miWD" rel="nofollow" target="_blank">Big Magic</a> by Elizabeth Gilbert</li> <li><a href="http://www.nourishandflourish.us/episode-5-tarot-can-help-leslie-mcallister/" rel="nofollow" target="_blank"> The Tarot Episode (#5)</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #18 // How to honor the divine feminine that lives inside (with Shannon Ledford)

Heather Crosby, the creative mind behind Yum Universe, came to a major crossroads in her twenties. She was diagnosed with a chronic health condition that would require medication for the rest of her life. She could follow her doctor's orders and take a medication that had a 4-8% chance of fixing the problem, or she could listen to a voice deep inside that was screaming at her to make a change. Heather decided to listen to that voice deep within and take her health into her own hands. She began to change what she was putting into her body and focused on getting more vegetables into her diet. Slowly but surely, she began to feel better and, after consulting with doctors again, saw that the changes she was making had a direct impact on her health. She learned how to tune in and decipher the clues that her body was giving her. Somewhere along the way, she decided to share what she was learning and started a blog. Her mission was simple: to prove that healthy, plant-powered eating could be delicious and comforting. Intrigued? Tune in to today's episode where we dive deep into Heather's transformative health journey, the impetus for starting Yum Universe, what she's cooking up next, and how she continues to take care of herself now that she's got her diet under control.     Topics Discussed:  Heather's health journey How Yum Universe got started The evolution of Heather's diet The power of baby steps when making changes The connection between health and stress Trusting intuition when it comes to finding key to own health Power of community when it comes to making major dietary changes Focusing on the HOW Having fun with your food Gluten sensitivities and how they show up Locking in on circadian rhythms to improve health Systems and tools for staying balanced and maintaining health Sleep rituals Guilty Pleasures The launch of Heather's Gluten Free Baking Academy and Cookbook #2 What nourishment means to Heather  Resource Links:  Yum Universe Yum Universe on Instagram Morning Routines (Episode #2) Sleep (Episode #4) Guilty Pleasures (Episode # 10) Gluten Free Baking Academy Yum Universe Cookbook Wheat Belly by Michael Davis Chef’s Table Season 3 on Netflix   Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Heather Crosby, the creative mind behind <a href="http://yumuniverse.com" rel="nofollow" target="_blank">Yum Universe</a>, came to a major crossroads in her twenties. She was diagnosed with a chronic health condition that would require medication for the rest of her life. She could follow her doctor's orders and take a medication that had a 4-8% chance of fixing the problem, or she could listen to a voice deep inside that was screaming at her to make a change. Heather decided to listen to that voice deep within and take her health into her own hands. She began to change what she was putting into her body and focused on getting more vegetables into her diet. Slowly but surely, she began to feel better and, after consulting with doctors again, saw that the changes she was making had a direct impact on her health. She learned how to tune in and decipher the clues that her body was giving her. Somewhere along the way, she decided to share what she was learning and started a blog. Her mission was simple: to prove that healthy, plant-powered eating could be delicious and comforting. Intrigued? Tune in to today's episode where we dive deep into Heather's transformative health journey, the impetus for starting Yum Universe, what she's cooking up next, and how she continues to take care of herself now that she's got her diet under control.     Topics Discussed: <ul> <li>Heather's health journey</li> <li>How Yum Universe got started</li> <li>The evolution of Heather's diet</li> <li>The power of baby steps when making changes</li> <li>The connection between health and stress</li> <li>Trusting intuition when it comes to finding key to own health</li> <li>Power of community when it comes to making major dietary changes</li> <li>Focusing on the HOW</li> <li>Having fun with your food</li> <li>Gluten sensitivities and how they show up</li> <li>Locking in on circadian rhythms to improve health</li> <li>Systems and tools for staying balanced and maintaining health</li> <li>Sleep rituals</li> <li>Guilty Pleasures</li> <li>The launch of Heather's Gluten Free Baking Academy and Cookbook #2</li> <li>What nourishment means to Heather</li> </ul> Resource Links: <ul> <li><a href="http://yumuniverse.com/" rel="nofollow" target="_blank">Yum Universe</a></li> <li><a href="https://www.instagram.com/yumuniverse/" rel="nofollow" target="_blank">Yum Universe on Instagram</a></li> <li><a href="http://www.nourishandflourish.us/daily-routines-episode-2/" rel="nofollow" target="_blank">Morning Routines</a> (Episode #2)</li> <li><a href="http://www.nourishandflourish.us/optimal-sleep/" rel="nofollow" target="_blank">Sleep</a> (Episode #4)</li> <li><a href="http://www.nourishandflourish.us/episode-10-guilty-pleasures/" rel="nofollow" target="_blank">Guilty Pleasures</a> (Episode # 10)</li> <li><a href="https://glutenfreebakingacademy.com/" rel="nofollow" target="_blank">Gluten Free Baking Academy</a></li> <li><a href="http://yumuniverse.com/yumuniverse-cookbook/" rel="nofollow" target="_blank">Yum Universe Cookbook</a></li> <li><a href="http://amzn.to/2mHdEZl" rel="nofollow" target="_blank">Wheat Belly</a> by Michael Davis</li> <li><a href="https://www.netflix.com/title/80007945" rel="nofollow" target="_blank">Chef’s Table Season 3</a> on Netflix </li> </ul> Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #11 // Reclaim your health one vegetable at a time

When we first came up with the idea for the Nourish + Flourish Podcast, food was top of mind. The way we eat has been a major catalyst in our own health journeys and is something we are both interested in speaking with others about. In order to lay the groundwork for those future conversations, we thought it was important to share about our own evolution with food.  We start from the beginning with the context of food in our family of origin and then work our way through stepping out on our own, how diet transformed our health for better or worse, and the kinds of foods we eat today. While our experiences with food were (and are) vastly different, we have both come to a place of understanding that food is a powerful tool on our journey towards better health and happiness. We'd love to hear from you! What has your journey with food been like? How has your eating evolved as you've taken charge of what goes onto your plate and into your mouth? Are you in the process of making any big changes in the way you eat? You can hit is us up Twitter (@nandfpodcast) or send us an email. Topics Discussed:  What we ate when we were growing up How things changed when we became in charge of our food How being diagnosed with cancer changed Betsy's relationship with food Our evolving relationship with food Betsy's journey to plant-based eating The shift from food being fun and enjoyable to be problematic Emily's journey into vegetarianism Living with food intolerances The normalization of discomfort Struggles inherent in making dietary changes  Resource Links:   Full Circle: A Decade of Eating Evolves (Cured Life post from Betsy) A roadmap for identifying food sensitivities   Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

When we first came up with the idea for the Nourish + Flourish Podcast, food was top of mind. The way we eat has been a major catalyst in our own health journeys and is something we are both interested in speaking with others about. In order to lay the groundwork for those future conversations, we thought it was important to share about our own evolution with food.  We start from the beginning with the context of food in our family of origin and then work our way through stepping out on our own, how diet transformed our health for better or worse, and the kinds of foods we eat today. While our experiences with food were (and are) vastly different, we have both come to a place of understanding that food is a powerful tool on our journey towards better health and happiness. We'd love to hear from you! What has your journey with food been like? How has your eating evolved as you've taken charge of what goes onto your plate and into your mouth? Are you in the process of making any big changes in the way you eat? You can hit is us up Twitter (@nandfpodcast) or <a href="mailto:hello@nourishandflourish.us">send us an email</a>. Topics Discussed: <ul> <li>What we ate when we were growing up</li> <li>How things changed when we became in charge of our food</li> <li>How being diagnosed with cancer changed Betsy's relationship with food</li> <li>Our evolving relationship with food</li> <li>Betsy's journey to plant-based eating</li> <li>The shift from food being fun and enjoyable to be problematic</li> <li>Emily's journey into vegetarianism</li> <li>Living with food intolerances</li> <li>The normalization of discomfort</li> <li>Struggles inherent in making dietary changes</li> </ul> Resource Links: <ul> <li><a href="https://curedlife.com/2017/01/17/full-circle-a-decade-of-eating-evolves/" rel="nofollow" target="_blank"> Full Circle: A Decade of Eating Evolves</a> (Cured Life post from Betsy)</li> <li><a href="http://emilylevenson.com/elimination-diet-give-your-body-space-to-heal/" rel="nofollow" target="_blank">A roadmap for identifying food sensitivities</a> </li> </ul> Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #6 // Health and happiness one bite at a time.

Our body is with us wherever we go. And yet, we don't always feel comfortable living inside of them. When we're young, we view our bodies through the lens of exploration. Our bodies allow us to do the things we want to do — moving, playing, jumping, and chasing. As we get older, we begin to notice how our bodies function in relation to the world around us. We also begin to care about how others perceive us. Somewhere along the way, we begin to hate our bodies and/or feel constrained by them. We abuse our bodies. We nurture our bodies. We put on weight. We lose weight. We change our appearances. We struggle with our health. We heal. We get pregnant. Or we don't (or can't).   Throughout it all, our body stays with us; a constant companion in our lives. Today, we're talking about it all. From our very first memories of our bodies, through the ups and downs, and, ultimately, finding peace, acceptance, and even appreciation for this vessel in which we live.   Topics Discussed:  Going from being a girl to becoming woman When we first became aware of our bodies The pre-teen + teenage years Embracing own beauty and magic Major moments of transformation around body and body images Best version of self comes from the inside out Memories versus pictures The impact of pregnancy and childbirth Learning to love our bodies Fluidity with body and loving self Living with cancer The purpose of struggle Embracing the current reality — good, bad, and ugly Our current practices for nurturing positive body image  Resource Links:  Light is the New Black by Rebecca Campbell The story behind Betsy’s hair    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Our body is with us wherever we go. And yet, we don't always feel comfortable living inside of them. When we're young, we view our bodies through the lens of exploration. Our bodies allow us to do the things we want to do — moving, playing, jumping, and chasing. As we get older, we begin to notice how our bodies function in relation to the world around us. We also begin to care about how others perceive us. Somewhere along the way, we begin to hate our bodies and/or feel constrained by them. We abuse our bodies. We nurture our bodies. We put on weight. We lose weight. We change our appearances. We struggle with our health. We heal. We get pregnant. Or we don't (or can't).   Throughout it all, our body stays with us; a constant companion in our lives. Today, we're talking about it all. From our very first memories of our bodies, through the ups and downs, and, ultimately, finding peace, acceptance, and even appreciation for this vessel in which we live.   Topics Discussed: <ul> <li>Going from being a girl to becoming woman</li> <li>When we first became aware of our bodies</li> <li>The pre-teen + teenage years</li> <li>Embracing own beauty and magic</li> <li>Major moments of transformation around body and body images</li> <li>Best version of self comes from the inside out</li> <li>Memories versus pictures</li> <li>The impact of pregnancy and childbirth</li> <li>Learning to love our bodies</li> <li>Fluidity with body and loving self</li> <li>Living with cancer</li> <li>The purpose of struggle</li> <li>Embracing the current reality — good, bad, and ugly</li> <li>Our current practices for nurturing positive body image</li> </ul> Resource Links: <ul> <li><a href="http://amzn.to/2jByv2l" rel="nofollow" target="_blank">Light is the New Black</a> by Rebecca Campbell</li> <li><a href="https://curedlife.com/2016/09/15/my-mane-of-manifestations/" rel="nofollow" target="_blank">The story behind Betsy’s hair</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #8 // Are you on good terms with your body?

Because yoga is more than a physical practice. One of our most popular episodes to date has been about our individual journeys with the physical practice of yoga. And while we are firm believers that rolling out your mat and doing the work is important, it's nothing compared to the non-physical aspects of yoga. Betsy, our resident yogi, walks us through the first two limbs of yoga — the moral, ethical, and personal codes that create the foundation of yoga that are supposed to be in place before you even hit the mat. So join us for a conversation about the yamas (limb one) and how they translate to our internal world or niyamas (limb two). We’d love to know! Are you a student of yoga? Does your study include the non-physical aspects of yoga? If so, how has that opened up your practice as a result? The Episode:   Topics Discussed:  Why the non-physical aspects of yoga are important to know about Laying the groundwork for the first two limbs of yoga The power of love An overview of the five yamas of yoga How the yamas apply to us on a personal level (AKA, the niyamas) Connecting it back to the physical practice The goal of enlightenment Finding contentment within your practice Intention setting and the impact that has on self-discipline Compassion and empathy and how it relates to your journey Realizing your place in the grand scheme of things The other six limbs of yoga (asana, pranayama, pratyahara, focused concentration, meditation, and enlightenment)    Resource Links:  The Yoga Sutras Our personal journey with yoga (Ep #19) Things you can do in 5-minutes to change your mood (Ep #31) The happiness episode (#23)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

Because yoga is more than a physical practice. One of our most popular episodes to date has been about <a href="http://www.nourishandflourish.us/yoga-episode-19/" rel="noopener nofollow" target="_blank">our individual journeys with the physical practice of yoga</a>. And while we are firm believers that rolling out your mat and doing the work is important, it's nothing compared to the non-physical aspects of yoga. Betsy, our resident yogi, walks us through the first two limbs of yoga — the moral, ethical, and personal codes that create the foundation of yoga that are supposed to be in place before you even hit the mat. So join us for a conversation about the yamas (limb one) and how they translate to our internal world or niyamas (limb two). We’d love to know! Are you a student of yoga? Does your study include the non-physical aspects of yoga? If so, how has that opened up your practice as a result? The Episode:   Topics Discussed: <ul> <li>Why the non-physical aspects of yoga are important to know about</li> <li>Laying the groundwork for the first two limbs of yoga</li> <li>The power of love</li> <li>An overview of the five yamas of yoga</li> <li>How the yamas apply to us on a personal level (AKA, the niyamas)</li> <li>Connecting it back to the physical practice</li> <li>The goal of enlightenment</li> <li>Finding contentment within your practice</li> <li>Intention setting and the impact that has on self-discipline</li> <li>Compassion and empathy and how it relates to your journey</li> <li>Realizing your place in the grand scheme of things</li> <li>The other six limbs of yoga (asana, pranayama, pratyahara, focused concentration, meditation, and enlightenment)</li> </ul>   Resource Links: <ul> <li><a href="http://amzn.to/2vfurLa" rel="noopener nofollow" target="_blank">The Yoga Sutras</a></li> <li><a href="http://www.nourishandflourish.us/yoga-episode-19/" rel="noopener nofollow" target="_blank">Our personal journey with yoga</a> (Ep #19)</li> <li><a href="http://www.nourishandflourish.us/feeling-better-easy/" rel="noopener nofollow" target="_blank">Things you can do in 5-minutes to change your mood</a> (Ep #31)</li> <li><a href="http://www.nourishandflourish.us/happiness-joy-episode-23/" rel="noopener nofollow" target="_blank">The happiness episode</a> (#23)</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #34 // Why yoga is more than what you do on the mat.

Fresh off of a 30-day gratitude challenge, Emily shares with Betsy a few nuggets about what she's learned along the way, including expressing gratitude for things that aren't always positive. 

Fresh off of a 30-day gratitude challenge, Emily shares with Betsy a few nuggets about what she's learned along the way, including expressing gratitude for things that aren't always positive.

Bonus: How to freshen up your gratitude practice.

Last week we touched on a popular topic from the N+F archives: yoga. This week we're revisiting THE most popular episodes in N+F history, which was all about daily routines and staying organized. We thought it would be fun to dive a little deeper into the organization side of that conversation. We cover basic ideas for getting organized, to-do lists and priority setting, clearing up digital clutter, the power of accountability, setting long- and short-term goals, creating rituals, and setting ourselves up to succeed. It's a fun conversation — one where we both walked away with some new tools and solid reminders of why the tools we love so much are actually helping us to stay organized and focusing our attention on the things that matter most.  We'd love to hear from you! How do you organize your days? What do you do to stay on top of your days and get the things done that matter most to you?   The Episode:   Topics Discussed:  This is a follow-up from the most popular episode in N+F history The power of waking up to a clean environment The night before and how to set your self up for success Embracing the mantra of "If you see it, clean it." and the 2-minute rule Setting aside time weekly to respond to email and clear out the digital clutter Revisiting the to-do list and how we use them now Digital resources to keep track The power of accountability and collaboration Organizing photos and digital files Home-specific goals and cleaning in bite-sized chunks Food prep and weekly menu planning Setting yourself up to success Getting everyone in your household on the same page Cutting out all other distractions    Resource Links:  The daily routine episode (Ep #2) Bullet Journaling Basics Habit Tracker Template (free download) Evernote Slack The Daily Five (via Propelle)  The Food Episode (Ep #6) The stick-up weekly calendar Feed Eradicator for FB (Chrome Extension)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast FB Page: nourishandflourishpodcast FB Group: Nourish + Flourish Email: hello@nourishandflourish.us 

<a href="http://www.nourishandflourish.us/episode-34-yoga-mat/" rel="noopener nofollow" target="_blank">Last week</a> we touched on a popular topic from the N+F archives: yoga. This week we're revisiting THE most popular episodes in N+F history, which was all about <a href="http://www.nourishandflourish.us/daily-routines-episode-2/" rel="noopener nofollow" target="_blank">daily routines and staying organized</a>. We thought it would be fun to dive a little deeper into the organization side of that conversation. We cover basic ideas for getting organized, to-do lists and priority setting, clearing up digital clutter, the power of accountability, setting long- and short-term goals, creating rituals, and setting ourselves up to succeed. It's a fun conversation — one where we both walked away with some new tools and solid reminders of why the tools we love so much are actually helping us to stay organized and focusing our attention on the things that matter most. We'd love to hear from you! How do you organize your days? What do you do to stay on top of your days and get the things done that matter most to you?   The Episode:   Topics Discussed: <ul> <li>This is a follow-up from the most popular episode in N+F history</li> <li>The power of waking up to a clean environment</li> <li>The night before and how to set your self up for success</li> <li>Embracing the mantra of "If you see it, clean it." and the 2-minute rule</li> <li>Setting aside time weekly to respond to email and clear out the digital clutter</li> <li>Revisiting the to-do list and how we use them now</li> <li>Digital resources to keep track</li> <li>The power of accountability and collaboration</li> <li>Organizing photos and digital files</li> <li>Home-specific goals and cleaning in bite-sized chunks</li> <li>Food prep and weekly menu planning</li> <li>Setting yourself up to success</li> <li>Getting everyone in your household on the same page</li> <li>Cutting out all other distractions</li> </ul>   Resource Links: <ul> <li><a href="http://www.nourishandflourish.us/daily-routines-episode-2/" rel="nofollow" target="_blank">The daily routine episode (Ep #2)</a></li> <li><a href="http://bulletjournal.com/" rel="noopener nofollow" target="_blank">Bullet Journaling Basics</a></li> <li><a href="https://www.clementinecreative.co.za/reach-goals-free-printable-habit-tracker/" rel="noopener nofollow" target="_blank">Habit Tracker Template</a> (free download)</li> <li><a href="https://evernote.com/" rel="noopener nofollow" target="_blank">Evernote</a></li> <li><a href="https://slack.com/" rel="noopener nofollow" target="_blank">Slack</a></li> <li><a href="http://wepropelle.com/blog/5-questions-to-help-you-win-at-life-and-business" rel="noopener nofollow" target="_blank">The Daily Five</a> (via Propelle)</li> <li><a href="http://www.nourishandflourish.us/episode-6-health-happiness-one-bite-time/" rel="nofollow" target="_blank"> The Food Episode</a> (Ep #6)</li> <li><a href="https://www.poketo.com/products/stick-up-weekly-calendar" rel="noopener nofollow" target="_blank">The stick-up weekly calendar</a></li> <li><a href="https://chrome.google.com/webstore/detail/news-feed-eradicator-for/fjcldmjmjhkklehbacihaiopjklihlgg?hl=en" rel="noopener nofollow" target="_blank">Feed Eradicator for FB</a> (Chrome Extension)</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>FB Page: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>FB Group: <a href="https://www.facebook.com/groups/nourishandflourishpodcast/" rel="nofollow noopener" target="_blank">Nourish + Flourish</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #35 // Getting down and dirty with ... organization!

Leslie McAllister

Have you ever wanted to learn more about tarot? We certainly did! So we enlisted the help of local card slinger and high-vibe boutique owner, Leslie McAllister of Juju to dive deeper into the topic. Leslie shared the basics of tarot, how she got into it, and how tarot helps people see what they need most. We'd love to hear from you! Have you ever dabbled in tarot? If so, what are your favorite decks and resources? And if not, what's stopping you? You can hit is us up Twitter (@nandfpodcast) or send us an email. Topics Discussed:  Leslie McAllister's soul journey Leslie's family lineage with tarot Tarot as spiritual therapy The light and shadow side of tarot The fear factor when it comes to tarot Betsy's experience working with Leslie Leslie's journey reading tarot Leslie's favorite tarot deck Being a messenger and empath versus a clairvoyant or psychic The power of crystals and stones How to choose your first deck Tarot versus oracle decks Upcoming events at Juju  Resource Links:  Juju on Etsy, Instagram, and Facebook Contact Leslie: jujupgh@gmail.com A great feature on Leslie McAllister and her shop in the Point Breeze neighborhood of Pittsburgh The Witches Tarot Deck by Ellen Dugan The Rider-Waite-Smith Deck The Wild Unknown    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us    Photo credit: Michael Fornataro for WHIRL Magazine

Have you ever wanted to learn more about tarot? We certainly did! So we enlisted the help of local card slinger and high-vibe boutique owner, Leslie McAllister of Juju to dive deeper into the topic. Leslie shared the basics of tarot, how she got into it, and how tarot helps people see what they need most. We'd love to hear from you! Have you ever dabbled in tarot? If so, what are your favorite decks and resources? And if not, what's stopping you? You can hit is us up Twitter (@nandfpodcast) or <a href="mailto:hello@nourishandflourish.us">send us an email</a>. Topics Discussed: <ul> <li>Leslie McAllister's soul journey</li> <li>Leslie's family lineage with tarot</li> <li>Tarot as spiritual therapy</li> <li>The light and shadow side of tarot</li> <li>The fear factor when it comes to tarot</li> <li>Betsy's experience working with Leslie</li> <li>Leslie's journey reading tarot</li> <li>Leslie's favorite tarot deck</li> <li>Being a messenger and empath versus a clairvoyant or psychic</li> <li>The power of crystals and stones</li> <li>How to choose your first deck</li> <li>Tarot versus oracle decks</li> <li>Upcoming events at Juju</li> </ul> Resource Links: <ul> <li>Juju on <a href="https://www.etsy.com/shop/jujupgh" rel="nofollow" target="_blank">Etsy</a>, <a href="https://www.instagram.com/juju_pgh/" rel="nofollow" target="_blank">Instagram</a>, and <a href="https://www.facebook.com/ShopJujus/" rel="nofollow" target="_blank">Facebook</a></li> <li>Contact Leslie: jujupgh@gmail.com</li> <li><a href="http://lifespacepittsburgh.com/juju-pittsburgh-point-breeze/.html" rel="nofollow" target="_blank">A great feature on Leslie McAllister</a> and her shop in the Point Breeze neighborhood of Pittsburgh</li> <li>The <a href="http://amzn.to/2jQeS2l" rel="nofollow" target="_blank">Witches Tarot Deck</a> by Ellen Dugan</li> <li>The <a href="http://amzn.to/2jQ187y" rel="nofollow" target="_blank">Rider-Waite-Smith Deck</a></li> <li><a href="http://amzn.to/2jQYfqH" rel="nofollow" target="_blank">The Wild Unknown</a></li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>   Photo credit: <a href="http://whirlmagazine.com/discover-vintage-treasure-chest-leslie-mcallisters-new-shop-juju/" rel="nofollow" target="_blank">Michael Fornataro for WHIRL Magazine</a>

EPISODE #5 // What IS tarot and how can it help me? (With Leslie McAllister)

Have you ever used the following words to describe something?  I just knew Something told me I get the feeling That feels wrong Something's off Something stopped me I just keep seeing it everywhere I don't know why, but... I have a sneaking suspicion I feel it in my bones I have an inkling  Congratulations! You've accessed your intuition. Whether you believe it or not, we all have access to this deep sense of knowing. Sometimes it shows up as a curious event (took a different route to work), other times it shows up as a strongly held belief (I will be successful) or seemingly inappropriate feeling (unshakeable worry or anxiety). It can even show up as a repeat message (I've been seeing/hearing that everywhere!). The key is learning how that deep sense of knowing shows up so we can listen. Which brings us to today's episode. We explore the ins and outs of intuition — how it shows up in our lives, how we define it for ourselves, and even what happens when we straight up ignore it. So grab a hot cup of something and settle in for an intimate conversation between friends. What about you? What does that innate knowing look like for you and how does it show up in your life?     Topics Discussed:  The power (and fear) around owning your truth When we were first aware of a deeper sense of knowing in our lives How we officially define intuitiveness The ability to trust the messages we are being given Where intuition is most present in our lives Gut feelings and relationships The weaving road of career and work The things that cloud our intuition or make us ignore it Ways to tap into our inner knowing How intuition shows up for us Sabotage and other ways we prevent ourselves from listening to that inner voice The role intuition plays in our food choices Curiosity and heart-led interests when it comes to innate knowledge Allowing things to unfold versus pushing and doing  Resource Links:  The self-care episode (Ep #14) Big Magic by Elizabeth Gilbert  Talking tarot with Leslie McAllister (Ep #5)    Hit us up:  Twitter: @nandfpodcast and #nandfpodcast Facebook: nourishandflourishpodcast Email: hello@nourishandflourish.us 

Have you ever used the following words to describe something? <ul> <li>I just knew</li> <li>Something told me</li> <li>I get the feeling</li> <li>That feels wrong</li> <li>Something's off</li> <li>Something stopped me</li> <li>I just keep seeing it everywhere</li> <li>I don't know why, but...</li> <li>I have a sneaking suspicion</li> <li>I feel it in my bones</li> <li>I have an inkling</li> </ul> Congratulations! You've accessed your intuition. Whether you believe it or not, we all have access to this deep sense of knowing. Sometimes it shows up as a curious event (took a different route to work), other times it shows up as a strongly held belief (I will be successful) or seemingly inappropriate feeling (unshakeable worry or anxiety). It can even show up as a repeat message (I've been seeing/hearing that everywhere!). The key is learning how that deep sense of knowing shows up so we can listen. Which brings us to today's episode. We explore the ins and outs of intuition — how it shows up in our lives, how we define it for ourselves, and even what happens when we straight up ignore it. So grab a hot cup of something and settle in for an intimate conversation between friends. What about you? What does that innate knowing look like for you and how does it show up in your life?     Topics Discussed: <ul> <li>The power (and fear) around owning your truth</li> <li>When we were first aware of a deeper sense of knowing in our lives</li> <li>How we officially define intuitiveness</li> <li>The ability to trust the messages we are being given</li> <li>Where intuition is most present in our lives</li> <li>Gut feelings and relationships</li> <li>The weaving road of career and work</li> <li>The things that cloud our intuition or make us ignore it</li> <li>Ways to tap into our inner knowing</li> <li>How intuition shows up for us</li> <li>Sabotage and other ways we prevent ourselves from listening to that inner voice</li> <li>The role intuition plays in our food choices</li> <li>Curiosity and heart-led interests when it comes to innate knowledge</li> <li>Allowing things to unfold versus pushing and doing</li> </ul> Resource Links: <ul> <li><a href="http://www.nourishandflourish.us/self-care-episode-14/" rel="nofollow" target="_blank">The self-care episode</a> (Ep #14)</li> <li><a href="http://amzn.to/2oOnby7" rel="nofollow" target="_blank">Big Magic</a> by Elizabeth Gilbert</li> <li><a href="http://www.nourishandflourish.us/episode-5-tarot-can-help-leslie-mcallister/" rel="nofollow" target="_blank"> Talking tarot with Leslie McAllister</a> (Ep #5)</li> </ul>   Hit us up: <ul> <li>Twitter: <a href="http://twitter.com/nandfpodcast" rel="nofollow" target="_blank">@nandfpodcast</a> and #nandfpodcast</li> <li>Facebook: <a href="https://www.facebook.com/nourishandflourishpodcast" rel="nofollow" target="_blank">nourishandflourishpodcast</a></li> <li>Email: <a href="mailto:hello@nourishandflourish.us">hello@nourishandflourish.us</a></li> </ul>

EPISODE #15 // How do you know when your intuition is talking?

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