The Self Care Project Podcast

GETTING BACK ON TRACK

Making your routine work for you is essential in finding and sustaining success. It starts with your goals and figuring out what you need to do to accomplish them. A big part of this is understanding time management and when you can make the time. And we’re not sacrificing sleep for it. ‌ 1. Make an Appointment with Yourself. Schedule it just like you would a doctors appointment. Keep yourself accountable to your schedule. 2. Create a buffer/have a contingency plan. Things are not going to always go the way you plan or anticipate them to go. So what do you do? You don’t quit. You make room for things to go wrong or a scheduling conflict to pop up unannounced. You have a plan for your plan when your plan doesn’t go as planned. 3. Communicate. Do not go this alone. Bring your people into your plan. Create a support system, create accountability; don’t let the fear of failure keep you from sharing your goals with others. Let them know how they can support you. If you’re creating a new bedtime routine, probably a good idea to let your spouse or significant other know so that they can make those changes with you. Be as transparent as you can. WHO ARE WE?Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website ⁠www.stacygartner.com⁠ [http://www.stacygartner.com]. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @‌kaseystevenswellness or visit her website ⁠www.kaseystevens.com⁠ [http://www.kaseystevens.com]Want to be a guest? Have a suggestion for an episode?Email us at ⁠TheSelfCareProjectPodcast@Gmail.Com⁠ [TheSelfCareProjectPodcast@Gmail.Com]Follow our podcast on IG @‌selfcareprojectpodcast

MINIMALIST SELF CARE

WHO ARE WE? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com [http://www.stacygartner.com]. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @‌kaseystevenswellness or visit her website www.kaseystevens.com [http://www.kaseystevens.com] Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com [TheSelfCareProjectPodcast@Gmail.Com] Follow our podcast on IG @‌selfcareprojectpodcast

WAYS TO RELIEVE STRESS

WHO ARE WE? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness Program Director and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com [http://www.stacygartner.com]. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @‌kaseystevenswellness or visit her website www.kaseystevens.com [http://www.kaseystevens.com] Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com [TheSelfCareProjectPodcast@Gmail.Com] Follow our podcast on IG @‌selfcareprojectpodcast

BACK TO BASICS: HEALTHY HABITS

Back to Basics:  Healthy Habits! 1️⃣10k steps 2️⃣Drink 1/2 BW in water 3️⃣Prioritize Protein 4️⃣Intentional movement every day that you enjoy 5️⃣Sleep 7-9 hours Ways to stay consistent? 1️⃣Set up reminders, alarms, notes app, or tasks in google calendar have been great for daily habits. I love a good list. Being able to cross things off, getting that dopamine dump of positive reinforcement when I do, it keeps me going, it keeps me motivated. 2️⃣ join a challenge or accountability group - take some inventory of who you surround yourself with. If you're constantly with people who don't have the same goals or at least see the value in what you're trying to accomplish, find some people that be supportive in the way that you need them to be. It doesn't mean giving up your friends, but it does mean you should expand your circle. 3️⃣ hire a coach that fits your needs - listen, we're for it and we're here for you. If you're ready to get started, and you've been here and been listening and you're curious, reach out to either one of us and we're happy to help. 4️⃣ habit stacking - we actually did a great 3-part series on this very thing and you guys know we love the book, Atomic Habits. Our first of the episode of the series, Building Better Habits, is a great place to start. Are you interested in taking the next step with your habits and your goals?  This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!   https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off  WHO ARE WE? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website ⁠www.stacygartner.com⁠ [http://www.stacygartner.com]. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @‌kaseystevenswellness or visit her website ⁠www.kaseystevens.com⁠ [http://www.kaseystevens.com]Want to be a guest? Have a suggestion for an episode?Email us at ⁠TheSelfCareProjectPodcast@Gmail.Com⁠ [TheSelfCareProjectPodcast@Gmail.Com]Follow our podcast on IG @‌selfcareprojectpodcast

WAYS TO IMPROVE MENTAL HEALTH

TOP WAYS TO IMPROVE YOUR MENTAL HEALTH? CHECK THESE OUT: 1. Relax and reduce stress. Don’t be afraid to do a little trial and error here. When are those moments when you feel the most relaxed? What are you doing? Where are you? Who is with you? Being able to identify some of these are going to be instrumental and finding what works for you. 2. Find ways to learn and be creative. What is something you have always wanted to learn? How do you like to be creative? Is it music? Art? Do you like to sew? Or maybe it’s as simple as coloring…but finding that space for it can do wonders for your mental health. 3. Spend time in nature. Go for a walk, garden, hike, ride a bike, whatever it is, find what you connect with and do that. Maybe it’s just walking outside barefoot in the grass. But getting that fresh air and Vitamin D from the sun is going to be a win-win situation for your mind and mood. 4. Connect with others. Show up to socials and do things that interest you. What kind of relationships do you want? Are you a big crowd, the more the merrier type of person or is it quality that you’re looking for? Knowing this will be extremely helpful when you’re trying to find ways to connect with your community. 5. Look after your physical health. It increases dopamine and enorphins. It helps regulate sleep and blood sugar and you will never regret prioritizing your health. 6. Try to get enough sleep. Make it a priority. Your body goes through a lot during a sleep cycle, so make sure you’re giving it enough time to get it all done. Environment and routine are going to be critical steps if you are someone who struggles with sleep. If you don’t prioritize sleep, here’s your sign to start doing so. WHO ARE WE? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com [http://www.stacygartner.com]. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @‌kaseystevenswellness or visit her website www.kaseystevens.com [http://www.kaseystevens.com] Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com [TheSelfCareProjectPodcast@Gmail.Com] Follow our podcast on IG @‌selfcareprojectpodcast