You Time | Self-care Podcast

While many women spend most of their early years trying to avoid pregnancy, what happens when you finally decide you’re ready to conceive...but can’t?  In this episode of You Time, Carley chats candidly with Dr. Zen about the struggles modern women are having with fertility, conception, and postpartum. She shares knowledgeable insight, helpful tools, and her favorite supportive tools for increasing your fertility naturally. About Dr. Zen Dr, Alissia Zenhausern, NMD, commonly known by her patients as Dr. Zen, is a licensed naturopathic physician and the founder of NMD Wellness of Scottsdale, a premier naturopathic private practice in Scottsdale, Arizona where she focuses on women's health, hormones, and fertility.  She believes in educating, inspiring, and most importantly, empowering her patients to take control of their health naturally. You can connect with Dr. Zen on Instagram and learn more about her NMD practice in Scottsdale, AZ. Topics Covered: What is a Naturopathic doctor? | 1:55 Fertility struggle +

When I became pregnant, I knew a good amount of what to expect: morning sickness, hormone changes, a growing waistline, but there are many changes that no one warned me about. Listen in to hear what they are (and send this episode to a fellow expecting mama friend!). I hope this episode is helpful for you, and if anything reminds you that you are not alone on this journey. Pregnancy can provoke all of the emotions, all at once, and that’s okay. You’ve got this, mama! Topics Covered: What’s happening around here lately | 1:05 It feels like everyone has an opinion | 4:44 Feeling all. the. things| 8:33 Google is (usually) not your friend | 13:34 Your body does some really weird stuff | 18:54 Additional Resources I mentioned the idea of “fixing it and feeling it” in this episode, you can listen in to more about that topic and encouraging healthy communication in your relationships here. Also, I’ve gathered up some helpful additional resources on pregnancy! Check them out below. Learn more about the importance of

Feeling overwhelmed, burned out, and resentful can stem from taking on too much and assuming complete responsibility for many areas of your life. Learning how to recognize when you’re doing too much and subsequently asking others for help and encouragement isn’t always easy, but often, it’s necessary to do so. In this episode, we’re covering why support is critical - whether you’re a new mom or a burned-out employee (or both!) - and how you can courageously ask for what you need. Topics Covered My support story | 2:06 Why we don’t ask for help | 5:06 The “not busy enough” trap | 8:00 Fears that we won’t be supported | 9:14 Common signs you need support | 13:32 How do you ask for help? | 23:50 Additional Resources Learning to ask for help (and actually get it) is a lifelong learning process. Here are some resources that can help you take the next step: Find a therapist in your area Work on communicating your emotional needs Listen in for tips on healthy communication in relationships Also, make sure to dow

Intentions are different than goals and resolutions. They’re comprised of daily actions that are reflected in our behavior. Intentions require a certain mindset and way of thinking. So, how do you set your intentions? TIME STAMPS 1:47 Definition of Intention 2:47 The Importance of Intention 5:12 Non-Negotiables in New York City 10:02 Third-Trimester Intentions 11:46 Self-Care Journal 13:50 How to Go About Setting Intentions 16:00 Begin to Act as If 18:50 Living with Intent Book ADDITIONAL RESOURCES Learn more about how to set your intentions with these supportive resources: Examine self-care guilt with this powerful podcast episode and insightful blog post on the topic. Also, dive deeper into guilt in this episode with therapist Stephanie Essenfeld. Be sure to check out the book Living with Intent by Mallika Chopra - it’s a must-read! Also, make sure to get your copy of Carley’s newest book, the Holistic Self-Care Guided Journal!

What’s new this week Back from maternity leave, I’m sharing my birth story with never-before-heard details of how that incredible day went down. Plus, make sure to listen to the end for a very exciting announcement that is so near and dear to my heart. Topics covered in this episode: 3:30 | Envisioning the birth of my son 6:48 | …he’s still head up 11:00 | Going into pre-term labor 13:37 | Undergoing an external cephalic version 15:55 | “As long as the baby is healthy” 18:35 | Scheduled c-section emotions 24:45 | “You’re ruptured…” 31:10 | Meeting my son for the first time 33:55 | A huge special announcement 41:13 | Where my business is going Additional resources Below are some helpful and more in-depth support for this episode: Discover Spinning Babies Read more about my birth story (and see pictures!)

WHAT'S NEW THIS WEEK In this week’s episode of You Time, I sat down with Katie Horwitch of Women Against Negative Talk (WANT) and we dive deep into the world of negative talk. Through Katie’s unique and down-to-earth perspectives, you’ll be inspired to take action in the way you talk to yourself on all levels. If you’ve ever struggled with feeling stuck in a pattern of negativity, listen in to this episode for tangible steps to overcome your negative self-talk patterns. ABOUT KATIE HORWITCH Katie Horwitch is a writer, speaker, coach, and the founder of WANT: Women Against Negative Talk, a platform that gives women tips, tools, motivation, and inspiration to move forward in their lives by shifting their negative self-talk patterns.  In addition to her work in the self-talk world, Katie has been teaching group fitness for over a decade, and is currently a trainer on Aaptiv, the #1 audio fitness app, where she reaches over one million users per month with her unique brand of positive, proactive coaching. Current

In this week’s episode of You Time, I sat down with Brian Barnes to discuss everything you’ve wanted to know about hypnotherapy. We dive into the hypnotherapy benefits, the common myths associated with hypnotherapy, and who can benefit from this targeted relaxation practice. Spoiler alert: it seems like hypnotherapy can help anyone looking to shift their perspective and behaviors. Also, you’ll hear a family story from Carley about the first time she understood the power of hypnotherapy and who, in her life, gave birth under hypnosis. Trust me; you don’t want to miss this episode! ABOUT BRIAN BARNES Brian Barnes has been a registered nurse for 24 years, specializing in medical, surgical and mental health. He has an incredible passion for creating unique wellbeing solutions through workshops, teaching mental resilience, mindfulness and promoting positive mental health through his hypnotherapy coaching practice. TOPICS COVERED Myths of hypnotherapy | 2:12 Can you benefit from hypnotherapy? |

Whether it’s asking for help or putting yourself out into the world, being vulnerable can produce a variety of feelings and emotions - either exposed or empowered or somewhere in between.  In this week’s episode, learn more about learning how to create your happiness by harnessing the power of vulnerability. You’ll also discover what happens when you ask for help and communicate your needs to those who can support you. Plus, we dive into what happens when you’re too vulnerable - vulnerability hangover, anyone? TIMESTAMPS: Being vulnerable can feel awkward - here’s why | 3:34 What happens when we open up and be vulnerable | 6:05 Creating your happiness | 8:32 The power of asking for help | 12:15 The relationship between vulnerability and creativity | 14:45 What happens when you’re too vulnerable | 16:20 ADDITIONAL RESOURCES FOR SUPPORTING VULNERABILITY Check out the below resources to help you welcome more vulnerability into your life. Watch: Brene Brown and The Power of Vulnerability Blog: How to Communicat

Feeling overwhelmed is often a natural part of life. Often, these feelings can strike and leave us feeling all sorts of horrible before we even recognize what’s happening. Living in a chronically overwhelmed state is exhausting, draining, and doesn’t empower the happiest version of yourself. This week’s episode will provide you with concrete tools to recognize feelings of overwhelm and help you move through it responsibly. Also, I touch on why so many of us have trouble asking for help. Are you one of those people? TOPICS COVERED The importance of asking for help | 2:04 Notice the overwhelm you’re feeling | 6:45 Analyze what’s going on | 11:15 Ask yourself where you need support | 12:45 Work to actively overcome overwhelm | 15:32 ADDITIONAL RESOURCES ON HOW TO DEAL WITH FEELING OVERWHELMED COMMUNICATION SUPPORT Listen: Fix It or Feel It: Encouraging Healthy Communication in Relationships Listen: Tips for Effective Communication as a People-Pleaser Blog: How to Communicate Your Emotional Nee

First and foremost, if you haven’t tried granola butter, you’re sincerely missing out. It’s nut-free, packed with healthy fats, and all of the flavor. Secondly, I had the honor of sitting down to chat with Ali Bonar behind @avokween and the co-founder of Kween granola butter. In this episode, we dive deep into relevant topics floating around the wellness industry, as well as address what happens when a fixation on health goes too far. On top of that, we examine how people-pleasing can affect just about everything we do in life – and what we can do to change our behavior. ABOUT ALI OF @AVOKWEEN Ali Bonar is CEO and Co-Founder of Kween, a San Diego-based food company that makes Granola Butter: the world’s first spreadable granola. While studying nutrition at UC Berkeley, Ali developed an eating disorder — and started her Instagram account @avokween to document her recovery and journey to self-love. Ali resides in San Diego with her boyfriend and ball of fluff, Squishy.  TOPICS COVERED Navig

  When my husband and I found ourselves sitting in therapy, I had no idea that what we would learn would crack my world open and completely change the quality of our relationship. It’s safe to say I was a bit skeptical at first. What our therapist taught us about empowered and healthy communication in relationships is something that I will never forget.  Since learning this one specific and super-simple communication hack, the quality of nearly all of my relationships have improved – and yours can too. TOPICS COVERED Fear around communication | 4:05 Finding yourself at the crossroads of communication | 5:34 The fixer vs. the feeler | 7:52 Setting realistic expectations | 11:42 The ideal end result | 14:24 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Listen: Tips for Effective Communication as a People-Pleaser Read: How to Communicate Your Emotional Needs DISCOVER WORTHY: AN ONLINE SELF-CARE COURSE Learn more about Worthy™ and develop your self-confidence

For many people (especially women), we’ve been conditioned to believe that caring for our needs before the wants or needs of others is selfish.  Or that taking time for ourselves is shameful behavior. Due to this belief, there can be a sense of self-care guilt that often stops us from taking note of and creating space for our requirements for happiness. We end up feeling overwhelmed, burned out, unheard, and completely unsupported. Learning how to let go of the guilt around creating self-care can help you get closer to creating a fulfilling and happy life – one you feel supported in living. TOPICS COVERED The different types of self-care | 2:46 The commercialism of self-care today | 5:55 Why it’s more than okay to care for your needs | 7:25 The benefits of self-care | 8:37 How to let go of self-care guilt | 11:10 Permission to feel guilty | 16:40 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Read: Why Self-Care Isn’t Selfish Read: Why Self-Care is Not Self-Indulgence

EPISODE 031 NOVEMBER 05, 2019 WHAT’S NEW THIS WEEK On this week’s episode of You Time, I sat down with author, speaker, and recovering people-pleaser Natalie Lue of Baggage Reclaim to dissect and dive deeper into people-pleasing behavior. We take a closer look at the motivations around people-pleasing behavior and work to uncover common emotions felt by those who continually give too much. If you’ve ever felt overwhelmed from living a life of Yes, this episode is for you.   Natalie and I both believe that (unless you’re a narcissist or psychopath), everyone has a vein of people-pleasing in some area of their life, whether it’s work, relationships, or with family. Listen in to discover where you aim to please others within your life and what you can do to change your ways. ABOUT NATALIE: Natalie Lue, 42, is a writer, podcaster, speaker, and artist who’s been blogging for over fifteen years. She founded Baggage Reclaim in 2005 with the mission of using her recovery from abandonment, emotiona

WHAT'S NEW THIS WEEK The holidays are usually a time filled with joy, friends, family, and a lot of yummy food - but not always. Quite quickly, this time of year can transform into an extremely stressful time due to the number of commitments and travel that tend to pile up. Do the holidays leave you feeling burned out, resentful, and downright exhausted? The simple holiday self-care tips I’m sharing in this episode will help to manage the holiday stress before it begins to take a toll on your happiness. TOPICS COVERED The difference between internal and external boundaries | 2:19 Why are boundaries so important? | 3:38 What happens when you don't set boundaries | 4:54 Setting boundaries during the holidays | 6:16 Creating transformational self-care | 9:16 Why you need self-care during the holidays | 11:08 Proactive vs. reactive self-care | 11:50 Learn to prioritize your holiday time | 13:10 Tips for simple self-care practices | 16:26 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Are you looking f

In my early to mid-twenties, I was utterly addicted to sugar. I couldn’t go a day without eating some form of it to excess. It wasn’t until I uncovered my people-pleasing ways that my sugar addiction began to lessen. Listen in to this week’s episode to learn all about sugar addiction, including tips for breaking your sugar cravings and why we crave sugar as people-pleasers.  TOPICS COVERED My Sugar Addiction | 1:00 Why Do People Pleasers Turn to Sugar? | 5:35 Sugar Stats | 9:16 Sugar is not Self-Care | 11:45 How Do You Know If You Have A Sugar Addiction | 14:40 What Are The Symptoms? | 16:00 The Truths Surrounding Addiction | 18:55 5 Tips to Help You Break Your Sugar Addiction | 21:40 [/vc_column_text][vc_separator sep_color="accent"][vc_column_text] ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Looking for more resources on sugar addiction and people-pleasing? I’ve curated a list for you below. Join: Recovering People-Pleasers Facebook community Read: How to Break Your Sugar Addiction Book: Easy

In this episode of You Time, I sat down with therapist Stephanie Essenfeld of Therapy Untangled to bring to light the common emotions and difficulties that go along with constantly living to please others. We cover why some of us are pre-conditioned to be people-pleasers, how we got here, and what we can do about it. If you’ve ever felt that you give too much at the expense of yourself, make sure to listen in to this week’s episode. It’s equal parts eye-opening and all-too-familiar.  ABOUT STEPHANIE Stephanie Essenfeld has been dedicated to the study and practice of family psychology and therapy for the past eight years. She loves working in collaboration with her clients and helps them take advantage of their strengths to solve their problems. Stephanie’s work focuses on effective communication, empathy, rebuilding self-esteem, boundaries, decision making, overcoming traumas, and mindfulness. These focuses help clients form and maintain healthy relationships with others and most importantl

  Believe it or not, getting your hands on a fertility hormone test isn’t always an easy thing to do. In fact, most doctors will not test your fertility hormones unless you’ve been actively trying to conceive for a year or more. That means if you want a snapshot of your overall hormone health, it’s going to be pretty tough (and expensive) to convince a doctor to order a lab for you. Enter: Modern Fertility Modern Fertility is putting the power of fertility hormone testing back in the hands of the women who want it most. The best part? It’s a fraction of the cost of a traditional lab and the test can take place right in the comfort of your own home. On this week’s episode of You Time, I’m sharing all about the Modern Fertility test. You’ll hear about my test results, who can benefit from the Modern Fertility test, and why uncovering your fertility hormone status is so important. Listen in now! TOPICS COVERED My story with hormonal birth control | 2:56 Tracking your daily fertility status wit

When I quit my corporate fashion job in 2015, I never thought my path would lead me to blogging full-time. Much less, did I think I’d actually make money doing it. Today, I reach almost 30,000 people a month through my blog. If you’ve ever wondered about blogging, how to start a blog, or looked for blogging tips – listen in! This episode is packed with the foundational tasks you need to complete to start a successful blog. TOPICS COVERED My personal blogging journey | 3:22 Tips for choosing your audience | 4:15 Questions to narrow down your audience | 6:40 How to register your domain name | 7:05 The importance of selecting your hosting provider | 8:38 Creating content 101 | 12:00 Tips for creating consistent content| 13:07 Ideas and inspiration for writing content | 16:05 You have a blog post – now what? | 18:20 ADDITIONAL RESOURCES READ NEXT: BLOGS ABOUT BLOGGING Read: How to Start a Successful Blog (in Eight Easy Steps) Read: Starting a Health and Wellness Blog DISCOVER YOUR FUTURE AS

If it seems like essential oils are everywhere these days, that’s because they are. Discover everything you need to know about essential oils for beginners.   WHAT'S NEW THIS WEEK Like most popular wellness products, there are some important things to know about essential oils including where to (safely) purchase, how to use, and when to use them. This week’s episode covers everything you need to know about getting started with essential oil. Also, you’ll learn how incorporating them into your home and wellness routine can save you time, money, and a lot of unwanted health issues. TOPICS COVERED Why Essential Oils? | 1:42 Buying Essential Oils | 3:23 What Are Essential Oils | 7:04 How To Use Essential Oils | 8:34 Doterra Essential Oils | 13:52 Is Doterra Organic | 17:48 Are Essential Oils a Trend | 20:26 ADDITIONAL RESOURCES GET NAKED NOW Are you feeling inspired to strip down? Order your copy of Naked today and connect with Indigo on Instagram. DISCOVER THE POWER OF DOTERRA Are you interested in learning mor

On this week’s episode of You Time™, I sat down with self-published first-time author Indigo and we chatted all about her new book, Naked. You’ll also hear advice for establishing a routine, how to navigate relationship changes, and why getting Naked can help you get back in touch with yourself. ABOUT NAKED AND INDIGO Naked is the raw and honest journey of healing emotional pain. As her debut novel, this book is a polished testament of perseverance and the power of prose. This book is about the toxic effects that suppressing childhood trauma and pain can have on your life. It is also a tool for healing from your own trauma. ‘Naked’ is divided into three parts; stripping, attracting, and manifesting. Starting with the pain centers of my past, together, we work out way towards creating a future filled with happiness. This book will be with you every step of the way on your own healing journey and open your mind to endless new possibilities for your life, all starting from an uncensored awaren