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Hey Mama!
Welcome back to another insightful episode of the Solo & So Well podcast! I’m your host, Master Life & Wellness Coach for Moms, Heidi Chirkoff. Today, we’re tackling a common struggle that many of us face: anxiety. If you have an on-going, nagging feeling of anxiousness, and you're not really sure where it's coming from... this episode is for you.In this episode, we’ll explore how the distance between your current self and your ideal self can contribute significantly to your feelings of anxiety. Using the lens of Person-Centered Theory developed by Carl Rogers, we’ll discuss the concept of incongruence—essentially the mismatch between who you are today and who you aspire to be.
I’ll guide you through recognizing this gap and understanding how it can create an underlying tension in your life. We’ll reflect on the qualities of your ideal self and what it means to truly align with that vision.
Throughout the episode, I’ll share practical tips and exercises that will empower you to start bridging that gap, from journaling about your values to practicing self-compassion. It’s all about making small, meaningful changes that will help alleviate anxiety and bring you closer to the person you want and are meant to be.
Join me as we take this journey together toward greater self-awareness and emotional well-being. And let’s begin to close that gap to cultivate a more peaceful, fulfilling, and aligned life!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
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Hey mamas! Welcome back to another episode of Solo & So Well. I'm your host and Master Life & Wellness Coach Heidi Chirkoff. Thanks for being here today! I'm really looking forward to diving into todays topic because I know its something a lot of moms struggle with—making real, meaningful connections. As adults, and especially as moms, building friendships can feel awkward and challenging, but I truly believe that having a couple of solid mom friends can be life-changing.
Motherhood can feel lonely, even when you're never technically "alone," and those deep connections are crucial for our well-being.In this episode, I’m walking you through a simple yet powerful exercise to attract some meaningful friendships into your life. I’m also sharing my own journey of feeling disconnected after moving to a new town, and how this practice helped me find one of my closest friends!
So, if you’re craving authentic connections, real conversations, and support from moms who understand you and your world, this episode is for you. Let’s get into it!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
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Hey Mama!
Welcome back to the Solo & So Well podcast with your host, Heidi Chirkoff, Master Life & Wellness Coach for Moms. In today’s episode, we’re diving into a thought-provoking topic: "3 Reasons Why Parenting Support Might Not Actually Be What You Need Right Now."Parenting is tough, no question about it. But sometimes, the real breakthrough doesn’t come from more parenting tools or strategies. Instead, it comes from focusing on YOU—your well-being, your energy, and your emotional health. In this episode, we’re diving deep into why personal growth and self-care might be the missing piece to creating a calmer, more connected household.
Here’s what we’ll cover:
It’s Not Your Parenting That Needs Work – You’re likely already a great parent, but often it’s us that needs the care, growth, and attention to show up fully in our parenting roles.You May Not Be Able to Apply the Parenting Tools Right Now – If you’re stuck in survival mode, your brain may not even be able to absorb and implement new strategies effectively.Parenting Programs Might Be Missing the Most Important Component—YOU – So many parenting programs focus on behavior modification but miss out on addressing you as a whole person.If you’ve been searching for parenting help but feel like you’re still stuck, this episode offers a fresh perspective on where to focus your energy for real change. Let’s start by taking care of YOU first, and see how much better everything, including your parenting, becomes. Tune in now!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast, we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help.
If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m breaking down 5 common reasons why a mom in burnout might hesitate to reach out for support—from perfectionism to past negative experiences—and how understanding these blocks can empower you to start shifting them.
We'll also explore practical tips to help you take that first brave step toward receiving the support you deserve. Plus, I'll be sharing a little self-coaching prompt to guide you in making a positive shift this week.
And mama, don't forget—I’m offering a scholarship opportunity for my 1:1 coaching program, The Mom Reboot: 12 Weeks to Emerge from Survival-Mode, Feel Energized, Present, and Joyful in Life + Motherhood. Apply before October 8th for a chance to receive this transformative program completely free! You can find the application link in the show notes.
Sending you so much love—let's get started! ❤️
xo
Heidi
Apply for 'The Mom Reboot Scholarship'here:
https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of us face as moms: burnout.
Burnout in motherhood goes beyond physical exhaustion—it touches every aspect of our lives. In today’s episode, we’ll dive deep into how to recognize the signs and symptoms of burnout and, more importantly, how to reset your wellness. I’ll walk you through some practical steps from my coaching framework begin to reclaim your energy and joy.
By the end of this episode, you’ll have a simple but powerful first step to start creating your own wellness plan. Plus, I’m excited to share the details about my revamped 1:1 coaching program, The Mom Reboot, specifically designed to help moms in burnout prioritize their wellness, emerge from survival mode, and feel energized, present, and joyful - in life and in motherhood.
If you're ready to prioritize yourself and transform how you feel, this episode is for you. Let's dive in!
Tune in, reflect on where you're at right now, and take that first step toward feeling like yourself again. You've got this, mama!
Always wishing you well,
xo
Heidi
APPLY to The Mom Reboot Scholarship:
https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you.I’ll be walking you through a simple, three-question check-in practice that takes just a few minutes but can have a huge impact on how you feel throughout the day. We’ll dive into why it’s important to pause, reflect, and acknowledge how you’re really feeling, and I’ll share practical tips on how to easily build this practice into your daily routine.
Whether you're brushing your teeth, waiting for your coffee, or squeezing in a quick moment between errands, this check-in routine will help you reconnect with yourself and find those small, actionable steps that can boost your mood, increase your energy, and lower stress.
Tune in to learn how this easy practice can help you stay grounded and take better care of yourself, even during the busiest days. Let’s start making self-care a priority, one small check-in at a time.
Go ahead and press play! And don’t forget to share how your check-ins are going with me on Instagram, a comment on Spotify, OR in a review on Apple Podcasts <3
Always wishing you well,
xo
Heidi#MomSelfCare #MentalHealthForMoms #DailyCheckIn #BusyMomLife #EnergyBoost #FallSelfCare #ThriveAsAMom
5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocus on what truly matters as we head into the holidays and wrap up 2024.
We'll explore how to:
Let Go & Invite In: A guided journaling exercise to release what's no longer serving you and invite more of what you desire.Create a Movement Plan: Simple, achievable ways to incorporate movement into your day, boost your mood, and manage stress—even with a full schedule.Invest in Yourself: How to make small but impactful investments in your growth and well-being this season, aligned with where you are at and who you are becoming.These steps are all about finding more joy, peace, and fulfillment in and beyond motherhood. And, if you’re looking for even more support, don’t forget that today is the last day to get 20% off my 12-week 1:1 coaching program, 'Moms Time to Thrive.' Let’s work together to help you thrive, not just survive, as you close out this year strong!
Tune in for this episode to start your fall transformation with confidence and clarity!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
In this episode of the Solo & So Well podcast, I'm diving deep into the topic of self-confidence and why it’s something you build, not something you simply "get." If you're a mom feeling overwhelmed, burnt out, or stuck in survival mode—especially if you’re holding down the fort while your partner is away for work—this episode is for you. Today, we explore why confidence is built through action, self-trust, and self-worth, and how these elements are essential for success in any area of life.Drawing from my own experience training for a Spartan race, I share the mindset shifts and practical steps that helped me push past self-doubt and build confidence from the ground up. Learn how to embrace imperfection, overcome fear of failure, and take consistent action to develop unshakeable confidence in motherhood and beyond. Whether you’re working on a new routine, parenting strategy, fitness goal, or stepping out of your comfort zone in any area of personal growth, this episode offers the inspiration and tools you need to move forward. And learn why showing up, even when it's messy, is the key to unlocking your fullest potential and thriving in and beyond motherhood.
Tune in for actionable insights that will help you start building the confidence you deserve today!
PSA: Moms Time to Thrive - My 12 week 1:1 coaching program 20% Off until Sept 9, 2024. This program is designed with busy, solo parenting mamas in mind - to help emerge from survival mode, begin to thrive, and experience more peace, joy, and fulfillment in and beyond motherhood, in the exact season you are in.
The program includes:
- 12 weeks of 1:1 coaching support
- Bi-Weekly 45-Minute Sessions via zoom (6 total)
- In Between Session/Daily Support via email
- Personalized plan, tools, and resources
If you want to know more about the program, or just gain some clarity and get a feel for what coaching with me would be like, please book free 15-minute Discovery Call OR email me directly at [email protected]
I know it's hard to reach out for help, and can be a big decision to invest in yourself, and I do not take that lightly. Looking forward to connecting with you, getting all your questions answered, and helping you feel confident in whatever you decide.
Chat soon.
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
How is the back to school transition going? How are you feeling heading into the last quarter of this year?
It's mind blowing to me that summer is already over and 2024 is soon coming to an end! Like, HOW?!
Last year, our oldest started kindergarten so it was the first time we were sending our kid "back to school". Needless to say, I was a MESS. I was excited, I was nervous, I had a lot of questions, concerns, doubts. I put an insane amount of pressure on myself to "get it together" and have motherhood all figured out before sending him off into the big world.
I was less than a year post-partum with our third boy, my husband working away for weeks at a time, and to be honest, I was hanging on by a thread. Mood and energy was low, and I was feeling like I was at max capacity.
It was exactly this time of year last year when I to leap of faith, invested in myself and hired a life coach - and it was one of the best decisions I ever made. I had already been in therapy for close to a year, and I can tell you, that 1:1 life coaching is next level support- and exactly what I needed to turn my life around in such a positive way.
It allowed me to experience so much more peace, joy, and fulfillment in what I was finding to be such a challenging and hard season.
I am filled with so much gratitude when I think about where I was, how I was feeling this time last year! So much growth and change has happened!
At the beginning of 2024 I launched this podcast, and my own Life & Wellness Coaching Practice. I get to now Moms who are on their own a lot, and struggling - move from operating and parenting from survival mode, to beginning to thrive! In and beyond motherhood.
Such a blessing, and I'm so honored to serve and support other Moms in this way!
I believe you clicked on this episode for a reason, and this just might be the nudge you've been waiting for. Make sure you listen until the end to hear the special offer I have for you right now. And I encourage you to take some time to sit with yourself afterwards so tune and listen to where that nudge, that inner knowing is telling you.
If it's to explore working with me, I can't wait to connect with you!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Are you ready to step into your thrive era? Well, you absolutely can! And it starts with you - ALL of you.
Join me today for a beautiful conversation with the "hormone queen" Amy Lenius! We chat all about women's health, self-advocacy, loving your body, finding your purpose, and building self-worth. Amy has a truly holistic approach to serving the women and Moms in her community.
I know you are going to walk away from this conversation feeling empowered and equipped- with practical tools and knowledge that you can start using today to live a healthier, empowered, more joyful and peaceful life.
I would love to hear what you thought about this episode in a review. Or share one of your take-a-ways in your stories and tag both Amy and I <3
Appreciate you!
Always wishing you well,
xo
Heidi
https://www.instagram.com/amylenius5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Are bedtimes a struggle for you? Are you finding that you are filled with dread when that time of day is nearing? Are the daily bedtime battles leaving you feeling totally wiped and defeated by the end of the day?
Ya, they were for me too. I feel you, Mama! Bedtimes were becoming such a cause of stress and angst for me, and knew I needed to make some changes! I needed more calm, joy, and peace to this part of our day- so I made some adjustments that gave us more of just that!
In this episode, I've broken it down to three top things I did for smoother, calmer, more enjoyable bedtimes! And I believe it is going to serve you and your family so well!
Hang in there, friend! You're an amazing Mom, and it's going to get better!
And it starts with pressing play!
Always wishing you well,
Heidi
xo
P.S if you want/need support from someone who truly gets it. Is never going to judge or shame you for those really tough moments we play over in our minds and weigh us down.. I have space for you. Book a free 15 minute discovery call. Lets meet and see if Life & Wellness coaching with me is the next right step for you.5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Do I have a treat for you today!
Have you been a little tense? Are you having a hard time finding yourself and your way in motherhood? Do you feel like you are alone in your struggle? Do you wish you had more tools in your toolbox to help center you, bring your shine back, and bring more calm to your day?
Well, I think you are really going to enjoy this episode/ conversation.
Joining us on the show today, is Embodiment Coach and a fellow mama of three, Gloria McLean. And she is going to walk us through her journey of discovering the power of breath/embodiment work - when she herself was going through a really hard time, searching for tools, and a deeper connection to herself. I think many of us can relate to her story, and there are going to be lots of great nuggets and practical knowledge for you to walk away with.
And spoiler alert...Gloria also gifted us with a *BONUS* 5 Minute Self-Love Guided Meditation! And it's so lovely! You are going to want to save this episode so you can come back and marinate in it daily! Thanks Gloria!
If you enjoyed this episode, and you know of another Mom that needs to hear this message - send it to a friend or share it on your socials! We are all in this Mom thing together, let's help one another through it with more connection, peace, love, and joy.
Appreciate you<3
Always wishing you well,
Heidi
Xo
Glo (@glowing_with_glo) • Instagram photos and videos5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Have you been feeling tight, rigid, irritable, and always in your head? Do you often over think things? And are you hard on yourself- when things aren't going the way you think they "should", or you think you should have done better?
When is the last time you did something for fun? Just for the pure joy and thrill of it? Have you been feeling your inner child tapping on your shoulder and tugging at your heart to pay some attention to her? What does she need?
Did you know play isn't just for kids? Moms really need it too! And not having enough of it may be a big factor into why your are feeling the way you are feeling right now.
Join us for todays episode with Play and Mindset Coach Kara Latta!
She is your partner in fun on the path to healing perfectionism and rekindling your playful, creative spirit. Kara’s message is that play is anything but fluffy; it’s the secret sauce to more health, confidence, creativity, and joy (science says so too!). It's also a powerful healing tool to help us release perfectionism and connect with our inner child.
Learning to connect with my inner child and prioritize play more has benefited my life so much, and I know this is going to be really meaningful learning and work for you as well.
And if you know of another Mom that needs to hear this, send it her way - let's bring more peace & joy into motherhood for as other mama's as possible.
Oh, the ripple effect that will have, for generations to come!
Always wishing you well,
xo
Heidi
Kara | Play & Mindset Coach | Inner Child Healing (@theplayfulwarrior) • Instagram photos and videos
The Playful Warrior5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
When is the last time you sat down to think about what you want? What you truly and deeply desire? What does your dream life look like? What if you had a magic wand and literally anything was possible?
If you feel like your wheels having been spinning, but you haven't been getting anywhere, it be because you're not even sure where you are going..
Join us in todays episode so I can help you do just that- get super clear on where you're going, so you can get to developing a blueprint and aligned plans to get you there!
Save yourself a lot of frustration and headache, and press play!
If you need any extra support around this I have a couple 1:1 spots open right now. Email at [email protected] with anything of your questions, or book a free 15 minute discovery call with me! (keep scrolling for the link)
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Are you feeling stuck in a certain area of your life? You don't have a clear vision on your future, aligned goals, or plan to see real change happen? You just KNOW you need change.
Join me for todays call where I help you identify which one of three camps you belong to, of you're feeling stuck right now.
AND I share with you my top recommendation for getting accelorated results. It's something I've done and continue to do, and believe in whole heartily.
I hope this encourages and inspires you to take that next step, and drastically change your life for the better! You deserve it, my friend <3
Always wishing you well,
Xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Todays episode is for you, if you’ve been feeling like a little clean up, or break from social media is needed. Maybe your noticing that I might be a cause of stress for you; its not feeling like a very supportive environment; you’re spending too much time on there, and often not feeling very good afterwards. Or maybe you have no idea that SM could be a source of stress and angst for you, and this is going to be some really great awareness.Full transparency, I’m bringing this to you, because its something I struggle with too. And it's good to have reminders, to hold ourselves accountable. Because it's not just our time we are wasting... it's our energy, it's our capacity, and it could be robbing our peace and our joy!
And I know you’re here because your ready to invite more of all of that into your life- so lets take a look and get accountable together, about something that could be a major factor and is holding you back from attaining all that good stuff.
Just before you press play, know that I have a couple 1:1 spots open for Life & Wellness coaching right now. You don't have to figure it all out on your own, Mama. I am here to support you. Email me at [email protected] or keep scrolling to find the link to book your free 15-Minute Discovery call.
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
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Hey Mama!
Last week we ran our 5 Day Summer Sanity Saver challenge, and today I am sharing a tidbit of that with you.
Today, we are diving into three daily practices you can (and should) start doing today that will actually invite more joy & peace into your life.
I know when I am slacking in one or all of these areas, I am being impacted in a negative way. And on the flip, when I am prioritizing these three practices my life is fuller, brighter, and just all around better. I can't wait for you to start implementing these things, and see for yourself just how positively impactful and powerful they truly are!
And I would love to hear from you in a review and know:
A) which one of these practices is the more foreign to you, or you have been neglecting the most?
B) How and where are you going to start fitting these into your day?
C) After you have been prioritizing these three practices for a week or two, what are you noticing?
Okay, Mama! I hope these serve you well!
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey mama!
Have you been feeling a little defeated and crumby lately? Because the goals/ intentions you set for yourself at the beginning of the year, (or maybe even last month) have kind of fallen off the waste side?
Have you been feeling a pull to get back on track, and you just don't know where to start?
Start here! In todays episode we are going to "check your engine" by : rediscovering the goal/intentions you set for yourself; Explore three possible reasons you may have fallen away from them; and take a big first step towards getting back on track and claiming what's yours for the taking! You deserve all great things, my friend.
Press play, and lets get to it!
** today is the LAST DAY to join the free Summer Sanity Saver - 5 Day Challenge.
Keep scrolling to find the link to JOIN NOW! I cannot wait to connect with you inside the group!
Always wishing you well,
Heidi
xo5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Okay, today is kind of like a part 2 to last weeks episode, where I shared with you the 5 most basics needs humans have in order to just merely survive, and how as busy women and mamas- it is so common for these most basic needs to not be met, and to fall to the waste side.In the literal sense, we can only go so long without food, water, air, sleep and shelter, or we will die. In the context of motherhood, we can only go so long without prioritizing those things until we reach our breaking point.
Not prioritizing these needs leads to burnout and operating, and parenting from survival mode. And its really friggen tough live and operate from that place.
And today we are going to chat about the last two needs in the list, give you more practical ways you can better take care of yourself, and meet your most basics needs in order to step out of survival mode and start thriving in this life/season like you are meant to!Whether you have experienced it before, are there now, or feel like you are slipping back into burnout/survival mode you know its not a fun place to be. And we want to work our way out of it as as soon as possible.
And this episode is going to help you do that.Please know, if you are needing extra support with this, I got you. I currently have some 1:1 spots open for Life & Wellness coaching. Book your free 15 minute Discovery call so we can connect.
Always wishing you well,
xo
Heidi5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx -
Send us a text
Hey Mama!
Do you think you might be operating from survival mode? And it might be effecting your quality of life; how you parent, the amount of joy and love you experience, your relationships.
If you are not sure, here are some questions you can ask yourself:
Am I always in flight, flight, or freeze response? Am I easily overwhelmed, overstimulated? Do I feel stressed all the time? Am I often irritable, and short with my kids and spouse? Do I frequently have low moods and low energy? Do I have a hard time being present?
Am I aware I haven't been prioritizing myself and my most basic needs??
If you answered 'yes' to multiple of these questions, it's very likely you are operating in survival mode. And you are probably feeling very out of touch with yourself, what your needs are, and where to even start to get out of it.
This episode is for you, my friend. I see you, I feel you, and I want to help you.
So, take my hands, let's dive into this episode, and take it 'back to the basics'.
If you are finding yourself in, or slipping back in to survival mode, you are probably not prioritizing one or all of these needs we are going to be discussing today.
And if you need some extra support, I have one-on-one Life & Wellness Coaching spots open right now. Click the link in bio to book your free 15 minute Discovery Call.
Okay, let's get to it!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG
Daily Gratitude Journal
https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min
Contact Me Directly
[email protected]
Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx - Laat meer zien
