Yoga for Burned Out Moms: Small Practices That Make a Big Difference

Yoga for Burned Out Moms: Small Practices That Make a Big Difference

Burned out moms are constantly told to take care of themselves....but what happens when you barely have time to shower, let alone do a 60 minute yoga class? In today's episode of Overcaffeinated and Out of Effs I sit down with yoga teacher and advocate, Jolanthe de Koning, to talk about what realistic self-care actually looks like during motherhood and how small intentional practices can make a huge difference in your mental and physical well-being. Jolanthe shares her personal experience with identity loss, postpartum depression, and anxiety and the overwhelming transition into motherhood after having a contact-napping baby who left little time for herself. She opens up about how reconnecting with yoga, even for just 20-30 minutes a day, became a turning point in helping her feel like herself again. Together we discuss: * Why so many moms are stuck in constant fight-or-flight mode * What nervous system regulation actually means * How yoga can support anxiety, stress, burnout and emotional overwhelm * The problem with unrealistic self-care expectations for moms * Why gentle movement can sometimes be more healing than intense workouts * Common yoga myths that keep overwhelmed moms from feeling intimidated * Simple, realistic ways moms can support their mental health in just a few minutes a day If you've been feeling emotionally exhausted, overstimulated or disconnected from yourself, this episode will remind you hat healing doesn't have to be perfect, complicated or time-consuming. Small practices really can make a big difference. Find Jolanthe at: Website: www.amidthemess.com [ www.amidthemess.com] Instagram: https://www.instagram.com/jolanthe_de_koning/ [https://www.instagram.com/jolanthe_de_koning/] LinkedIn: https://www.linkedin.com/in/jolanthe-de-koning-phd-2a53733a/ [https://www.linkedin.com/in/jolanthe-de-koning-phd-2a53733a/] Discount Code: outofeffs What it gets you: 50% off the All Class Pass membership for 3 months. Access to a whole bunch of short, accessible classes and fun challenges Looking for extra support? You can find me at: www.christigmyrcoaching.com [http://www.christigmyrcoaching.com/] Resource Library: https://www.christigmyrcoaching.com/resource-library [https://www.christigmyrcoaching.com/resource-library] Facebook: Christi Gmyr Coaching [https://www.facebook.com/ChristiGmyrCoaching] Free Facebook Group: https://facebook.com/groups/careermindedmom [https://facebook.com/groups/careermindedmom] Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9 You can also apply at: https://www.christigmyrcoaching.com/podcast

The Cost of Being the Strong One: Anxiety, OCD & Parenting Through Medical Trauma

In today's episode of Overcaffeinated and Out of Effs I sit down with Sarah Michelle Boes to talk about the emotional toll of navigating motherhood and entrepreneurship alongside anxiety, OCD and parenting a chronically ill child. After her daughter, Meadow, was born with severe heart defects requiring extensive medical care, Sarah found herself carrying an invisible weight of caring for her daughter while struggling with her own severe mental health struggles that emerged beneath the surface. In this episode we explore: * What anxiety and OCD can actually look like in motherhood * The emotional impact of parenting through medical trauma * The misconceptions that exist about anxiety and OCD in motherhood, especially among successful, capable women * The pressure of showing up professional for a business and emotionally at home * Practical and compassionate ways moms can begin supporting their mental health This conversation is deeply honest, emotional and validating, and is a must-listen for any mom who struggles with the effects on their own mental health while fighting to care for a chronically ill child. About Sarah: Sarah Michelle Boes is the founder of Sarah Michelle NP Reviews and a passionate advocate for mental health, pediatric cardiac research, and female entrepreneurship. After her daughter Meadow was born with severe congenital heart defects, Sarah’s personal and professional life became deeply intertwined with caregiving, advocacy, and navigating her own experiences with anxiety and OCD. Today, she uses her platform to support women facing high-pressure seasons of life while continuing her philanthropic work in congenital heart disease awareness and pediatric healthcare. Find Sarah at: https://podcasts.apple.com/us/podcast/real-deal-nurse-practitioner-club/id1552285929 [https://podcasts.apple.com/us/podcast/real-deal-nurse-practitioner-club/id1552285929] https://sarahmichelleboes.com/ [https://sarahmichelleboes.com/] https://www.instagram.com/sarahmichellenp/?hl=en [https://www.instagram.com/sarahmichellenp/?hl=en] https://www.linkedin.com/in/sarah-michelle-287616232/ [https://www.linkedin.com/in/sarah-michelle-287616232/] Looking for extra support? You can find me at: www.christigmyrcoaching.com [http://www.christigmyrcoaching.com/] Resource Library: https://www.christigmyrcoaching.com/resource-library Facebook: Christi Gmyr Coaching Free Facebook Group: https://facebook.com/groups/careermindedmom [https://facebook.com/groups/careermindedmom] Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9 You can also apply at: https://www.christigmyrcoaching.com/podcast

When Your Body Forces You to Slow Down: Career, Motherhood and Chronic Illness

What happens when you have drive to build your career and a body that won't let you push anymore? In today's episode of Overcaffeinated and Out of Effs I sit down with Angela Tipton, entrepreneur, mom of two and founder of FIRE Your Career, to talk about why it really looks like to navigate ambition, chronic illness, motherhood and money. At 19 years old, Angela was diagnosed with Crohn's disease. Instead of letting it define her, she built a successful career in the biotech and life sciences industries, paid off $85,000 in student debt in just 18 months, and eventually launched her own business focused on helping others pursue financial freedom. This episode isn't about hustle culture. It's about what happens when your body forces you to slow down. It's about redefining success, rebuilding margin, and living life on your own terms during a time of life when so many moms feel stretched too thin. In this episode we talk about: * Receiving a chronic illness diagnosis at 19 and how it reshaped Angela's view of her future * The pressure to push through even when your body is telling you not to * How chronic illness changes your relationship with productivity and rest * Redefining success in motherhood and career * Letting go of the need to prove yourself * What living on your own terms actually looks like in motherhood About Angela: At 19 years of age, Angela Tipton was diagnosed with Crohn's disease, yet she refused to let her chronic illness define her. Ambitious and career-driven, Angela built a successful career over the next decade with various Fortune 500 companies in the biotech and life sciences industries. While building her career, she maximized her income, made significant financial investments, and paid off $85K of student debt in 18 months. While optimizing her savings, she learned to live below her means so that she could live life on her terms. Angela started her first business in 2017, and today focuses her efforts on helping people achieve financial freedom through their careers at FIREYourCareer.com. She's passionate about building a career to fuel a FIRE lifestyle because she believes that everyone deserves to live life on their terms. In her free time, she enjoys yoga, running, and traveling. Angela lives in Salem, Oregon with her husband and two little boys. Find Angela at: http://instagram.com/fireyourcareer [http://instagram.com/fireyourcareer] http://linkedin.com/in/angelalmtipton [http://linkedin.com/in/angelalmtipton] http://pinterest.com/fireyourcareer [http://pinterest.com/fireyourcareer] www.FireYourCareer.com [http://www.FireYourCareer.com/] Angela's free ebook: https://fireyourcareer.com/ebook [https://fireyourcareer.com/ebook] Looking for extra support? You can find me at: www.christigmyrcoaching.com [http://www.christigmyrcoaching.com/] Resource Library: https://www.christigmyrcoaching.com/resource-library [https://www.christigmyrcoaching.com/resource-library] Facebook: Christi Gmyr Coaching [https://www.facebook.com/ChristiGmyrCoaching] Free Facebook Group: https://facebook.com/groups/careermindedmom [https://facebook.com/groups/careermindedmom] Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9 You can also apply at: https://www.christigmyrcoaching.com/podcast

You Were Never Meant to Do This Alone: A Doula's Perspective on Birth, Burnout and Letting Go

“You can do anything but you can't do everything.” This powerful phrase is a reality that so many high-achieving moms are faced with the moment their first baby is born. It is one they know deep down yet struggle to live by. In today's episode of Overcaffeinated and Out of Effs I sit down with doula, business owner and mom of two, Suzzie Vehrs, to talk about the connection between birth, identity, ambition and burnout and the reality so many moms grapple with: ”I can't do this the way I was supposed to.” Suzzie shares how her own childbirth experience opened her eyes to just how much emotional and physical support women truly need, and how often they don't receive it. Together we talk about: * How birth is not just a medical event but an emotional and identity shift * The unrealistic expectations placed on modern day mothers from day one * Why strong doesn't mean the same thing as supported * How burnout can quietly grow when we override our capacity * Relearning to trust yourself in motherhood and beyond This episode is your reminder that you were never meant to do this alone. About Suzzie: Suzzie Vehrs is a doula, business owner, and mom of two whose work is rooted in empathy, advocacy, and calm reassurance. After her own eye-opening birth experience, she felt called to support families during one of life’s most powerful transitions. Today, she helps women trust their instincts, navigate medical systems with confidence, and feel emotionally supported as they step into motherhood. Her mission is simple but powerful: to remind families that birth is not just a medical event — it’s a deeply human and emotional journey. Find Suzzie at: IG: @shebirthsbravely www.shebirthsbravely.com [http://www.shebirthsbravely.com/] Looking for extra support? You can find me at: www.christigmyrcoaching.com [http://www.christigmyrcoaching.com/] Resource Library: https://www.christigmyrcoaching.com/resource-library Facebook: Christi Gmyr Coaching Free Facebook Group: https://facebook.com/groups/careermindedmom [https://facebook.com/groups/careermindedmom] Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9 You can also apply at: https://www.christigmyrcoaching.com/podcast

When Stress Shows Up in Your Stomach: Why Burned Out Moms Struggle with Gut Health

If you've ever dealt with bloating, constipation or IBS symptoms along with anxiety, irritability or severe exhaustion and fatigue, this conversation is for you. In today's episode of Overcaffeinated and Out of Effs I'm joined by Lola MacLean, a functional medicine-trained family nurse practitioner and gut health consultant, to discuss something so many high-achieving moms experience but rarely want to talk about...or even realize has a connection: the two-way relationship between stress and digestion. Lola shares her own story of pushing through exhaustion, ignoring her body's warning signs and finally being forced to confront the toll chronic stress had taken on her gut health and nervous system. Together we talk about: * Why chronic stress literally slows digestion * How gut imbalances can fuel anxiety, mood swings and overwhelm * Why high-achieving women are especially prone to digestive issues * Simple, sustainable shifts that support both your nervous system and your gut without adding 47 supplements to your routine * How healing your gut can improve your energy, patience and emotional regulation This episode is your reminder that feeling chronically unwell is not your baseline and it's not something you have to power through. Your body isn't working against you. It's communicating with you. And this conversation will tell you what you need to know so you feel more equipped to start listening. About Lola: Lola MacLean is a functional gut health consultant and family nurse practitioner who helps professional women finally get lasting relief from bloating, constipation, IBS, and the stress that comes with feeling unwell. Through a simple, sustainable, root-cause approach, she blends functional medicine with practical lifestyle support so her clients can reclaim their energy, clarity, and confidence. She’s the founder of Haelan Empowered, where she teaches women that healing can be simple and sustainable. Find Lola at: Instagram: https://www.instagram.com/lolamacleandnp/ [https://www.instagram.com/lolamacleandnp/] Free Bloating Guide:https://www.haelanempowered.com/bloatguide [https://www.haelanempowered.com/bloatguide] Looking for extra support? You can find me at: www.christigmyrcoaching.com [http://www.christigmyrcoaching.com/] Resource Library: https://www.christigmyrcoaching.com/resource-library [https://www.christigmyrcoaching.com/resource-library] Facebook: Christi Gmyr Coaching [https://www.facebook.com/ChristiGmyrCoaching] Free Facebook Group: https://facebook.com/groups/careermindedmom [https://facebook.com/groups/careermindedmom] Want to be a guest on Overcaffeinated and Out of Effs: For Burned Out, Career-Minded Moms? Send me a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/17509013050277528a6155ff9 You can also apply at: https://www.christigmyrcoaching.com/podcast