Episodes

It would be wonderful if there were a super healthy way to make a substitution for foods we want to avoid, wouldn't it? Let's talk about whether the gluten-free substitutes (or fat-free or meat-free... insert your own variation) are actually a healthier option. I'll share my recommendation related to the 80/20 rule - and my fond memories of fat-free peanut butter and jelly muffins (wink). Eating healthy is a long term sport - it's a marathon - and if we do our best most of the time, that's a hug...

In this inspiring episode of OMG Teach Me, we dive into the incredible journey of Lisa Alfano, an athlete who has reignited her passion for sports and fitness after turning 50. Join us as Lisa shares her story of transformation, from a hiatus in her athletic endeavors to becoming a vibrant community leader for women over 50. We also explore the importance of community and representation in sports for women. Whether you're looking to get active or seeking motivation to push past your own barriers...

Have you heard the saying, "dress for the job you want"? Today let's talk about all the situations where acting and dressing the part can get you so much farther. Most likely, you belong exactly where you are. You might be telling yourself something different, but you belong. So, the more we can walk in with our head held high and feeling like a million bucks with the way we are dressed, the better we feel. Maybe throw in a power pose as well! Find all the podcast info, spec...

Two guests join me today for a fantastic conversation about what it actually takes to be an entrepreneur. We've all thought about it; some of us have done it... starting a business. Let's talk about the real stories behind the scenes. My guests, Jennifer Mulchandani of Arlington Strategy, and Tara Claeys of DesignTLC, have done it and done it well. Jennifer and Tara have started multiple businesses and got together with OMG Teach Me to share their ups and downs. You'll hear: Failure is part o...

Visualizing may sound like a challenge, so I have a practice exercise for you. Did you know that creating a mental picture of something happening (that you want to happen) and adding positive emotion to it and repeating this mental picture over and over makes it vastly more likely to actually happen? Let's talk about why and how. I'm referring to the book Psycho-Cybernetics by Maxwell Maltz. Make sure you check out the full booklist at www.omgteachme.com/read as well. Find all the podca...

In this uplifting episode of OMG Teach Me, Rita Desnoyers-Garcia, comedian, author, and life coach, joins me to delve into the transformative power of humor and self-compassion. We're talking about how finding the fun and lightness in everyday life can lead to profound healing and a more resilient mindset. Rita shares practical tips for incorporating more laughter into your daily routine, explains why humor is such a potent tool for mental wellness, and reveals how self-compassion can help you n...

OMG friends, we are continuing with the complaining theme this week because I missed an important piece in episode 66 ( listen here )! Another reason we sometimes complain is to put ourselves down and make others feel better. No. Stop doing that. Please do try to make others feel better, but do not do it by putting yourself down or speaking unkindly to yourself. Do it by listening, helping, or helping them move to another subject, but not by lowering yourself in the hopes that they will feel be...

Are you stuck in a cycle of constant complaining? In this episode of OMG Teach Me, we dive into the everyday chit-chat we all engage in and why it often turns into a venting session about traffic, weather, and being busy. We’ll explore practical tips for breaking the complaining pattern and how making small changes in our casual conversations can have a big impact on our overall happiness. Learn why it matters, how to recognize the signs of 'busy competition,' and how to shift your mindset to cr...

When you are upset - or happy - are you truly feeling that emotion because of your desires and your personal like and dislikes? Or are you upset because you are worried about what you think other people will think? Are you happy because of what you think other people will think? Truly feeling your feelings that come from your desires and beliefs and your thoughts about your life is powerful. But allowing in feelings that you've created because of what you think others say or think about you is...

We talk about relationships, conflicts at work, and dating... but when do we talk about friendship? When do we learn how to make friends, how to handle conflict with friends, or how to make friendships stronger? Why do we label ourselves a bad friend when the opposite might be true? Alex Alexander from Friendship IRL podcast joins me this week and you will leave this episode with some easy and powerful tips for nurturing your friend relationships and understanding that we can continue to make n...

How do you interact with people when you walk by them in a public place? If it's safe to do so, I challenge you to pick your head up, look them in the eye, and smile as you walk by. Let's talk about why (hint: lower stress, more confidence, and a ripple effect...) Research has shown that the act of smiling - even if you're not happy in the moment - has physical benefits. So smile and pass it on. Find all the podcast info, special offers, music lists and episodes at www.omgteachme....

Welcome to this eye-opening episode of OMG Teach Me! Today, we're diving into the often-overlooked world of pelvic floor health for women. Let’s break the silence and talk about how understanding this crucial part of our bodies can be absolutely life-changing. Women deserve to be fully healthy and confident in discussing pelvic health. This topic is deeply linked to our quality of life, nervous system, stress levels, and mindset. Pelvic floor concerns vary throughout different ages and stages...

Do you have to do lists swirling around in your head? Or maybe you have them swirling around on sticky notes like I sometimes do? Does that make you feel constantly stressed and "too busy"? This constant state of stress ramps up our anxiety and creates constant high cortisol levels in our bodies. Let's take five minutes and talk about how to prioritize so that you can make yourself a list of 5-6 items that you want to do each day - and actually do some of them. Make sure to check out the lunch t...

Today, I'm diving deep into the magic of affirmations and how they can transform your life. This is one of my very favorite topics to coach on and to use in my own life. Ever wondered why affirmations are so powerful? It’s all about repetition with emotion, and I'm here to show you how this simple practice can change your deeply held beliefs and identity. I'll break down the science behind affirmations, share some real-life examples, and give you tips on how to make them work for you. W...

Processing emotions is difficult stuff - and it's really important for our mental and physical health. We know that we shouldn't ignore our feelings or stuff them down so we forget about them, but what can we do otherwise? Here's where EFT Tapping helps me. When I'm feeling sad or angry, I do a few rounds of silent tapping. Tapping uses acupressure points to clear the energy flow in our bodies and that helps us to process and move through emotions. Make sure to listen to Episode 9...

Ever wondered what true confidence looks like and why it's so important? We've got you covered. In this chat, we break down the meaning of confidence and how it can transform your life. Kathy Mou, Health and Life Coach, joins me this week to dive in! First, we’ll help you get a clear picture of what being confident really means and why it makes such a huge difference. Then, we’ll share practical tips on how to grow your confidence step by step. It all starts with awareness – being mindful of ...

Let's talk about my favorite quote from the movie The Holiday. Are you acting like the main character in your own life? Or are you playing a supporting role and allowing someone else - or many someone elses - to be the main character? How can you take the lead? Feed your body and mind with good things.Know you have value.Make sure your relationships are balanced.Express your opinion.Maybe throw in a power pose here and there as well! Find all the OMG Teach Me podcast resources at www.om...

Sometimes we hit a wall; we hit burnout. It seems as if we don't have any options or choices about our job or our life style or our day-to-day lives. We do have choices. There is a way to recover from burnout. Sita McKee, Nurse and Boldness Coach, joins me today to talk about the steps to take as we move from burnout to living boldly and without as much fear. What are those steps? Social connections, a social support network, meditation, physical activity and care o...

Our words have power. They have power when we communicate with other people and they have power because we are also communicating with ourselves. If you catch yourself always saying that you can't do something or you're not like this or that, you are reflecting your subconscious beliefs. Usually these descriptions (about being late or disorganized, for example) can be changed if you want to make the changes. Awareness is the first step. Listen to your common phrases. Do you criticize yoursel...

You feel sluggish, grumpy, you forgot why you even came into the room, and now your pants are tight... perimenopause and menopause can be a challenging period in a woman's life! Alison Bladh, Nutritional Therapist, joins me today to help us make sense of menopause and the weight gain that we may struggle with. We'll review why menopause symptoms occur (estrogen dropping, insulin spikes, stress hormones, and appetite are all part of the picture) and we'll talk about what we can do to minimize the...

If you are like me and you've held off from sharing good news about awards and accomplishments because you were worried that you would sound conceited or sound like you're bragging, listen up. The people in our lives want to hear about the good things that happen to us, just like they want to support us during the bad. Speaking out about those achievements and good things feeds your brain to empower you and that is a very healthy mindset loop as well. So next time you earn...

As you start to experience more mindset transformation, a key practice will be setting your intentions. This could be your intention for the day, for a meeting, for a goal, for your business, for a relationship... so many things. Setting an intention means deciding first how the experience is going to go. Decide BEFORE moving forward, and then you create a scenario where your actions will be more aligned with the results you were hoping for. Intentional living is going to require some self-awa...

Body language is called a language because we are communicating to other people with the way we hold our bodies and how we take up space. In one of my favorite Ted Talks, Amy Cuddy says that we are also communicating with ourselves. It feels very different to make ourselves small versus flinging our arms wide or standing up tall. What if you can change the way you are standing or sitting and then hold that position for a few minutes, and then feel completely empowered after doing so? Check out...

If you're anything like me, you've heard that meditation is powerful and you've thought about trying it, but you don't really know how to get started. What is the right way to meditate? Why is meditation so powerful for mindfulness? Is it really a self-care strategy that you should make time for? Let's talk about it. Angela Smith, Meditation Teacher, joins me on today's episode to explain how meditation is powerful for our brains and our mind-body connection. She exp...