Afleveringen
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In this episode, we’re diving into a topic that so many of us struggle with — boundaries. If you’ve ever felt stretched too thin, said “yes” when you really wanted to say “no,” or found yourself drained from constantly trying to be everything for everyone… this one’s for you.
We’ll chat about why boundaries aren’t about shutting people out — they’re about letting the right things in. You’ll hear about the sneaky guilt that shows up when you start saying no, and how to quiet that inner voice that tells you you’re being “selfish.” (Spoiler alert: you’re not. ) In fact, setting boundaries is one of the most loving things you can do — for yourself and for the people around you.
But we’re not stopping there. I’ll walk you through different types of boundaries — like protecting your time , creating emotional space , and even setting digital boundaries (yes, you’re allowed to log off). Plus, I’ll share some go-to phrases for those tough conversations when you need to hold your ground but aren’t sure what to say.
And because life isn’t always sunshine and rainbows, we’ll also dig into what happens after you set a boundary. Some people won’t like it… and that’s okay. We’ll talk about standing firm, handling pushback, and embracing the peace that comes when you finally start prioritizing yourself.
By the end of this episode, you’ll not only understand the beauty of boundaries — you’ll feel empowered to start setting them in your own life, guilt-free. So grab a cup of coffee (or tea … or wine — no judgment here), and let’s have an honest conversation about protecting your peace. You deserve it.
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Episode Summary:
In today’s episode, Krista Jones and her crew challenge the work “hustle culture” and dive into the importance of taking breaks — whether you’re the boss or the employee. With co-host Chauntel Shaffer and special guest Stephen Whalen from Whalen Architecture, the trio explores the science behind rest, the role of leadership and setting boundaries, and practical tips for unplugging without guilt.What You’ll Learn:
The Science Behind the Break: Why your brain needs downtime to boost creativity and prevent burnout.
-Boss’s Role: How leaders can set the tone for a no-guilt rest culture.
-Employee’s Role: Advocating for your own boundaries and embracing the power of “no.”
-Practical Tips: From scheduling quiet hours to embracing tech-free moments, small changes make a big impact.
-Redefining Success: Why we need to celebrate balance, not burnout.Take a break and spend 30 minutes taking a breath!! Learn why the world needs you to take a moment.
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Zijn er afleveringen die ontbreken?
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Who doesn’t love food? Food is more than just what is on your plate- it’s a lifeline, a comfort, and sometimes, even a form of healing. The choices we make about what we eat can shape our energy, our emotions, and even our ability to fight illness. But with so much conflicting information out there, how do we know what’s truly nourishing?
Join me, your host Krista Jones, as I sit down with my friend and farmer Matt Sabellico for a deep dive into the good, the bad, and the ugly about our food choices. We’ll talk about the power of real food, the relationships built through local farming, and how something as simple as what is on your plate can make a world of difference.
This isn’t just a conversation about fruits and vegetables- it’s about the way we care for ourselves and each other.
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In this episode, Krista and Chauntel dive deep into the topic of mother guilt—an issue that all moms face at one point or another. We discuss the unrealistic expectations placed on mothers by society and themselves, and how these pressures can lead to feelings of inadequacy. Through personal anecdotes and shared experiences, we emphasize the importance of giving ourselves grace and recognizing the hard work we put into parenting. We talk about the pressure to be perfect on and offline, the importance of self compassion and the many times we have not gotten it right ourselves. We hope this episode frees you from the guilt you shouldn't be feeling and instead helps you embrace the toughest job on the planet- motherhood.
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Episode Overview:
In a world that glorifies hustle, have we forgotten how to rest? In this episode, we dive into the lost art of reclaiming downtime—how to slow down, unplug, and give ourselves permission to just be. We’ll explore why stillness isn’t laziness, how guilt-free rest can actually make us more productive, and the small ways we can start embracing quiet moments in our everyday lives.
What You’ll Hear in This Episode:
✅ Why we feel guilty about resting—and how to unlearn it
✅ The science behind why downtime fuels creativity and mental health
✅ Simple ways to reclaim moments of stillness in your day
✅ Personal stories of burnout and the lessons learned from slowing down
✅ A challenge: One small way you can reclaim your downtime today -
In this episode, we explore the impact of overthinking on our mental well-being, especially how it can fuel anxiety. We break down the vicious cycle of overthinking and anxiety, and how it keeps us in a state of heightened awareness, making problems seem bigger than they are. Join me as we discuss practical strategies to manage overthinking, stop the mental clutter, and reclaim peace of mind.
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In this episode of Exhausted Sparrows Unite, I’m joined by my good friend and radio buddy, Tom Morel, as we tackle a topic that resonates with so many of us: those sneaky, negative thought patterns—what I like to call “stinkin’ thinkin’.”
Together, Tom and I share funny, relatable stories about the times we’ve had to reframe our thoughts (spoiler: there’s some good laughter involved and a few a-ha moments for me) and dig into the science behind why our brains are wired to focus on the negative.
We’ll explore common mental fallacies, like black-and-white thinking, and discuss how recognizing and challenging these patterns can lead to a more positive and productive mindset.
This episode is packed with laughs, insights, practical tools, and plenty of inspiration to help you retrain your thoughts and take back control of your mental landscape. So grab your coffee, settle in, and let’s get started!
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In this heart-to-heart episode, I’m joined by my husband, a high school football coach, as we talk about how success in sports goes far beyond the final score. We dive into the lessons that kids learn from football that shape them for life, from resilience and teamwork to perseverance and leadership. Sometimes, the true victories aren’t measured in touchdowns—they’re found in the way players grow off the field and the lasting impact coaches have on their lives.
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In this episode of Exhausted Sparrows Unite, we explore the transformative power of appreciating the small, everyday moments that bring us happiness. From savoring a morning coffee to cherishing a loved one’s smile, these moments are often overlooked but hold the key to a more joyful life. Together, we dive into the science behind small joys, share personal stories, and offer practical tips for cultivating gratitude and mindfulness. By the end of this episode, you’ll feel inspired to slow down, notice the beauty around you, and embrace the little things that truly make life extraordinary
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In this heart-to-heart episode, we sat down with a group of thoughtful and candid 6th graders to explore their personal experiences with social media. These young voices gave us a glimpse into how platforms like TikTok, Instagram, and Snapchat shape their daily lives, relationships, and mental health. From the pressures of likes and followers to the challenges of navigating online drama, their insights are both eye-opening and profound.
We explored topics like:
The Good: How social media keeps them connected with friends and inspires creativity. The Bad: The pressure to compare themselves to others and maintain a "perfect" image. The Ugly: Cyberbullying, FOMO (fear of missing out), and the overwhelming feeling of being "always on." -
Social media is everywhere, and for today’s youth, it’s almost unavoidable. While it can foster creativity and connection, its challenges—like its impact on self-esteem, mental health, and the pressure to fit in—can feel overwhelming, even catastrophic.
In this episode of Exhausted Sparrows Unite, I sit down with my good friend and social clinician, Jennifer Greene, to explore the rollercoaster of emotions that come with life online. Together, we unpack the challenges and celebrate the bright spots of social media, offering practical insights and tips to help young people develop healthier online habits and thrive in a digital world.
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Asking for help can feel overwhelming, but it’s a crucial step toward living authentically and letting go of the pressure to be perfect. In this episode of Exhausted Sparrows Unite, we dive into why asking for help feels so difficult, how leaning on others can transform your life, and simple strategies to make it easier.
We’ll also explore the importance of giving yourself—and others—grace, and how shifting your mindset about needing support can lead to greater connection and resilience.
If you’ve ever hesitated to ask for help, this episode will remind you that seeking support is a strength, not a weakness.
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In this deeply moving episode, I sit down with my amazing friend, Jen Huber, a mother who faced every parent’s worst nightmare—the loss of her child, Emma to cancer. Through tears, honesty, and raw vulnerability, we talk about her journey of grief, love, and living authentically through it all. This conversation is a reminder that even in the darkest times, love endures. Whether you’ve experienced loss or want to better understand how to support someone who has, this episode is for you.
Warning: This episode includes sensitive content around the loss of a child to cancer, which may be triggering for some listeners. Listener discretion is advised as the content may be distressing for some
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In this heartfelt episode of Exhausted Sparrows Unite, I sit down with my friend Gisele White to unpack the complexities of grief and how to support someone facing the unimaginable. Grief is deeply personal and looks different for everyone, but offering support doesn’t have to be complicated or overwhelming.
This conversation is a powerful reminder that grief doesn’t come with a guidebook, and the best way to help is often through small, thoughtful gestures and simply showing up. If you’ve ever struggled to know what to do or say for someone experiencing profound loss, this episode will inspire you to act with compassion, empathy, and grace.
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Christmas is often painted as the ‘most wonderful time of the year,’ but for many, it’s anything but. In this episode, we explore why the holiday season can be hard—whether due to grief, loneliness, family tensions, or simply unmet expectations. Join me as I share personal reflections, stories from others, and practical ways to navigate the season with grace, authenticity, and self-compassion. Let’s rewrite the narrative together, one small step at a time.
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In this episode of Exhausted Sparrows Unite, we dive into the mental and emotional barriers that keep us from taking control of our fitness…Why does starting feel so hard? Why does waiting make it even harder?
Joined by my friend, a CrossFit owner who understands the struggle, we break down:
· How to overcome the fear of starting something new.
· The power of small steps that lead to big change.
· Why we often underestimate what we’re capable of.
· The surprising truth: You’re much stronger—physically and mentally—than you think.
Whether it’s about fitness or life in general, this episode will inspire you to stop doubting yourself and start taking action. It’s time to lace up those sneakers and make the leap. The hardest part is beginning!
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Today’s episode gets personal as we dive into a topic we’ve all struggled with—friendships. Have you ever felt like certain relationships just don’t fit anymore? Maybe the people who were once your go-to for everything no longer align with where you are in life? It’s tough, but it’s also okay.
In this episode, we’re getting real about:
• Why the people you surround yourself with can either hold you back or lift you higher.
• How to know when it’s time to prune your “friendship tree” (don’t worry, we’ll talk about how to do it with kindness).
• The importance of sitting at the right table—the one where you feel supported, celebrated, and inspired.
• Letting go of the guilt when you realize that what worked for you in the past may no longer serve the person you are now.This isn’t about blame or bitterness—it’s about growth, love, and making space for connections that truly nourish your soul..
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In this episode of Exhausted Sparrows Unite, I’m turning the mic on myself to share a story I don’t often talk about—my personal journey and the raw, often difficult emotions behind creating Sparrow’s Nest. You’ll hear about the times I struggled, the nights I doubted myself, and the moments I found strength in vulnerability. Starting and sustaining a charity was never easy; it’s been a journey of faith, resilience, and finding grace amid the challenges. Join me as I open up about what it really takes to chase a dream, overcome obstacles, and stay true to a mission that matters deeply. This episode is for anyone who’s ever felt overwhelmed by their purpose and unsure if they could keep going. Let’s dive into the power of vulnerability, the beauty of growth, and the courage to keep moving forward, no matter what.
Check out sparrowsnestcharity.org to learn more
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In this episode of Exhausted Sparrows Unite, we dive into the inspiring story of a Hudson Valley resident, Leslie Price, who spent decades trying to lose weight and, at 66, finally achieved her goal. But this isn’t just about weight loss—it’s about the resilience, self-compassion, and hope that kept her going through years of setbacks and frustrations.
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In today’s episode, we’re tackling a challenge we all face—dealing with negative people. From friends to colleagues or even family members, negativity can seep into our lives in subtle ways, impacting our mood, productivity, and mental well-being. Join us as we explore how to set boundaries, maintain our own positivity, and avoid being pulled down by others’ toxic energy.
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