Self-Love at Every Size with Mia O’Malley – MAMASTE016



Today we chat with Mia O’Malley, creator of Plus Size Baby Wearing and champion for body acceptance. The inspiration for her popular Instagram account, @plussizebabywearing, started with her own journey of finding her internal happiness and not chasing after an idealized version what we’re told we should look like. Tune in to hear Mia’s story about self-love, creating a community, and owning her advocacy through birth and postpartum.

Resources

www.instagram.com/plussizebabywearing/

www.instagram.com/miaomalley/

Radical Acceptance by Tara Brach 

Women, Food, and God by Geneen Roth

plussizebirth.com

@plusmommy on Instagram

@jerseycitymamas on Instagram

After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight by Gina Kolata

Everything you know about Obesity is Wrong by Michael Hobbes

Listen now on your favorite podcast app https://mamastepodcast.blubrry.net/

Check out our Instagram https://www.instagram.com/mamastepodcast/ and send us a DM to let us know what you think and leave us a review on Apple Podcasts.

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com


Highs, Lows, and Everything In Between – Mamaste015



Today on The Mamaste Podcast Jill and Ryann catch up by starting with their highs and lows for the week. Tracking challenges and noting the struggle gives us an opportunity to learn from the hard parts of motherhood and to be endlessly gracious for the simplest blissful moments. We also explore how to get rid of the sh*t that no longer serves us whether that means how we react to our kids, our emotional responses, or whatever is just plain dragging us down the rabbit hole of hell. The first step is to become aware. Then we must process the emotional baggage underneath. Whether that means finding a therapist, life coach, or a trusted friend or family member to work through our tough stuff with, there are a ton of options out there.

Listen now on your favorite podcast app https://mamastepodcast.blubrry.net/

Check out our Instagram https://www.instagram.com/mamastepodcast/ and send us a DM to let us know what you think and leave us a review on Apple Podcasts.

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com


Pedro Luna: Pursuing Your Passion – MAMASTE 014



Pedro Luna’s mantra is “share the gift of yoga” and it’s clear that he’s doing just that. He creates organic (and hilarious) content for yogis and has built an audience of over 100,000 followers since starting his hit Instagram account, @yogimemes.

In this episode we cover:

Four elements of pursuing your passion:

  1. Create organic content to share your message
  2. Be engaging in your community
  3. Build an email list
  4. Just do something, you have a choice how you spend your time

How to tap into your creativity. Every single person has creativity and a unique gift to offer.   Discover what your gift is and share it with everyone. Share your truth. Get your body moving—when you shift your energy, you tap into your creativity.

The real definition of success.

If you can breathe, you can do yoga. If everyone would take few mindful breaths every day, it could change the world.

Resources:

https://www.instagram.com/yogimemes/hl=en

https://www.instagram.com/pedroluna04/

https://www.yogawithpedro.com

http://www.yogafestfl.com

https://www.instagram.com/millennialdads_

Instagram: Yogimemes and personal account

Yoga with Pedro

Colony Yoga

Yogafest Florida

Millenialdads_

Please stop by our Instagram and let us know what you think and leave us a review on Apple Podcasts.

You can listen on Apple Podcasts, Sticher, Spotify, Google Play or your favorite podcast app

#mamastepodcast#mindfulmammas #consciousparenting #mamaste #parentinghumor #femalepodcasters

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
https://creativecommons.org/licenses/by/4.0/


Resolutions, Intentions and Goals—Oh My! – MAMASTE 013



Today on The Mamaste Podcast Jill Erwich and Ryann Watkin offer their take on “New Year, New You” and resolutions. Ryann took some inspiration from one of her fave podcasts and kicked off the episode with an inspiring quote that she wants to focus on in 2019: “Your true success in life begins only when you make the commitment to become excellent at what you do.” (by Brian Tracy) The mamas also threw around some words of the year for 2019. Ryann’s frontrunners: Emergence, Connection, and Teaching. Jill’s: Open and/or Expansive. Jill expresses her doubts about vision boards and Ryann dives into how she’s evolved her vision board practice through the years.

Rescources:

On Instagram @mybodytwpg

The Moms in Business Collective

The Earn Your Happy Podcast with Lori Harder

The Girls Gone WOD Podcast

The Sassy Dietician


What about the greeter? – MAMASTE 012



On episode 12 of the Mamaste Podcast, Ryann and I sit down and chat just the two of us. We discuss setting boundaries for our kids and how we set boundaries with our parents and how that has changed as we have become parents. We talk about kid hygiene (Ryann is adamant on always washing hands and I am a little more laid back, though I am working on it). I reveal my husbands bizarre parenting philosophies.

Please stop by our Instagram @mamastepodcast and let us know what you think and leave us a review on Apple Podcasts.

You can listen on Apple Podcasts, Sticher, Spotify, Google Play or your favorite podcast app

#mamastepodcast#mindfulmammas #consciousparenting #mamaste #parentinghumor #femalepodcasters

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
https://creativecommons.org/licenses/by/4.0/


Anna K. Gallagher – Hustle from the Heart – MAMASTE011



Anna K. Gallahger is a trained IO-Psychologist and Personal Development Coach. She is the author of the personal development blog, Hustle from the Heart, a platform devised of resources and guides aimed in helping ambitious individuals reach their fullest potential and live at the core of their true authentic-selves.

Anna’s mission is to help others step into an energized, filled and enriching life all while avoiding burnout!

I learned a lot from Anna. She experienced burnout first hand when she was working a corporate job. I realized that she did not need to live in a constant state of motion. We talk about creating boundaries but knowing that that might mean you have to reach out to make connections. Some other topics we touch in are abundance, fulfillment and alignment.

I hope you enjoy this episode!

Resources:

Hustle from the Heart on Facebook

Anna K. Gallagher on Instagram

Hustle from the Heart Website

Sign up for the Hustle from the Heart Newsletter

Please stop by our Instagram @mamastepodcast and let us know what you think and leave us a review on Apple Podcasts.

You can listen on Apple Podcasts, Sticher, Spotify, Google Play or your favorite podcast app

#mamastepodcast#mindfulmammas #consciousparenting #mamaste #parentinghumor #femalepodcasters

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
https://creativecommons.org/licenses/by/4.0/


Empowering and Educating child and parent. A talk with Annette Gerlitz Appel – MAMASTE010



Today on the Mamaste Podcast we welcome Annette Gerlitz Appel, educator, homeschooler, and mama of three girls.

We chat about parenting and education philosophies plus how to surround yourself with a tribe of people that are on the same page as you when it comes to empowering your kids (which makes things a lot easier).

Resources:

Baby-led potty training

Delray Children’s Garden

We talk a lot about nature play and the benefit of climbing trees. Check out this article: 15 Reasons to Climb a Tree and other Benefits of Risky Play

For more on raising empowered kids check out this book: The Empowered Child

For more on nature based play, check out: Natural Start Alliance

Roots & Shoots, a Jane Goodall program


Girls Gone Wod Interview – MAMASTE009



Today on the Mamaste Podcast we welcome Joy and Claire of The Girls Gone WOD Podcast! *Insert fangirl screams here* (Jill has been following them for a while and is pretty much the ultimate Girls Gone WOD fangirl. In fact, they were the original inspiration for starting The Mamaste Podcast.) We dive right in by talking about how Oprah smells—yes, you read that right. These two are seriously just so down to earth and it’s like chatting with your two girlfriends who you’ve known forever.

Joy and Claire started Girls Gone WOD on a whim and it’s grown to a highly rated podcast in the health and nutrition category with a super loyal following. It’s been 5 years since they started out so Ryann wanted to know: “What’s the advice you would give the former version of you just starting out?” Joy remembered advice that one of her former bosses gave her: “Just start.” She continued by saying, “No matter what it is that you’re doing, you cannot mold it off what someone else is doing. Just do it and figure it out as you go.” Claire also talked about how there’s no room for comparison in following your passion. We couldn’t agree more!

What started as simply a creative outlet, The Girls Gone WOD Podcast, has quickly grown into a tribe of connected listeners and fans. Their number one goal is to “relate to people and build a tribe of people who just want feel welcome and know that they’re not alone.”

We also dove into the pressures of looking a certain way as a mother and about having conversations with our kids surrounding food and how it’s challenging because, let’s face it, most of the time our kids just wanna eat junk (who doesn’t!?). Actually, Claire’s son loves butter so much that it came up at his parent teacher conference. Clarie’s having her second baby in 2019 and they’ve also got some live events planned and a program launching too. Stay tuned for all that is to come—Joy and Claire seriously rock!

Resources:

Girls Gone Wod on Facebook

Girls Gone Wod on Instagram

Girls Gone Wod Website

Sign up for the Girls Gone Wod Newsletter

In case you are not a Girls Gone Wod fan here are my 10 (ish….ok 11 I had already cut it down from 13) essential episodes if you have 10 plus hours to spare. You really can’t go wrong starting any where with their podcast. Lately, it has been quite good and now that they have two episodes a week you get a little bit of their excellent interview skills mixed with the Claire and Joy chit chat, and I mean chit chat in the best possible way.

1a) https://girlsgonewodpodcast.com/episode1/ 1b) https://girlsgonewodpodcast.com/ep-127-get-to-know-joy-claire-again/

2a) https://girlsgonewodpodcast.com/ep-61/ Eating Disorder Real Talk 2b) https://girlsgonewodpodcast.com/ep-97-the-eating-disorder-experts-return/ 2c) https://girlsgonewodpodcast.com/ep-124-eating-disorder-expert-returns/

3) https://girlsgonewodpodcast.com/ep-79-not-hugger/ Not a Hugger

4) https://girlsgonewodpodcast.com/ep-87-open-talk-maddie-b/

5a) https://girlsgonewodpodcast.com/ep-101-men-are-from-mars-mom-sandy-is-from-venus/ 5b) https://girlsgonewodpodcast.com/ep-104-mom-sandy-encore/

6) https://girlsgonewodpodcast.com/ep-117-fear/

7) https://girlsgonewodpodcast.com/ep-138-nicole-christensen-from-cf-roots/

8) https://girlsgonewodpodcast.com/ep-163/

9a) https://girlsgonewodpodcast.com/ep-179-dietician-laura-ligos-inside-tracker/ 10b) https://girlsgonewodpodcast.com/ep-274-laura-ligos-the-sassy-dietician/

10) https://girlsgonewodpodcast.com/ep-275-tell-me-more/

11) https://girlsgonewodpodcast.com/ep-286-chrissy-king/

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
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Attribution 4.0 International (CC BY 4.0)
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Resources For Mindful Mamas – MAMASTE008



Resources For Mindful Mamas

Today on The Mamaste Podcast, Ryann and Jill talk about what it’s like to be a new mom and

why it’s so important to find a mom crew. They dive into some foundational resources for new

moms and mamas looking to be more mindful. Google your city/county libraries, parks &

recreation, churches, community centers, etc. You can find everything from baby wearing

classes to drop off programs.

Additional Resources:

La Leche League

Boca Regional Breastfeeding Support Group

YMCA & JCC

Shtulman Family Chiropractic

meetup.com

Tinkergarten

Nurture Your Newborn

Pelvic Floor Therapy

birthfit.com

Nature’s Symphony

dōterra

The Conscious Parent by Dr. Shefali

Magnesium Roll On

Postpartum Anxiety and Depression: find a support group and/or therapy if you need it.

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
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The Mamaste Podcast: Tracy Litt – MAMASTE007



Today on The Mamaste Podcast Ryann and Jill welcome Tracy Litt, founder of the Litt Factor, Mindset Coach, Rapid Transformational Therapist, and Author. Tracy shares so many pieces of wisdom for anyone who’s interested in becoming more mindful and how to start on a very basic level. It basically comes down to two things:

  1. Ownership – When we make a conscious decision to become aware of our thoughts and choose to own our own radical personal responsibility.
  2. Breathing – slowing down, creating space and observing our thoughts without judgment or analysis . When we’re born we have slow methodic breathing pattern. As we grow, our breathing becomes shallow. The breathing pattern that Tracy describes is commonly known as the Box breath- 4 breaths in, hold at the top for 4 seconds, breath out for 4 seconds.

Other Highlights:

Why is it so hard to change though? Decades of conditioning to be a certain way. As soon as we start to change, we trigger our brain into uncertainty. Our brain will do everything in its power to do everything it can to keep you in the certain.

Power of Choice: We must choose for 66 days consistently to create a lasting impactful habit. Staying vigilant means becoming aware of our thoughts and actions every single day.

“You’re so awesome, you did that so perfectly” is NOT what we should be saying to our kids. Tracy suggests that we set our kids up to enjoy the process not the outcome. Mistakes lead to learning, bottom line and practice makes progress. t’s really about being able to show them a different way. Or using language like “the choice you made wasn’t good” instead of shaming or degrading them as a person.

We need to ask ourselves “How can I get comfortable with imperfection being the new goal?” The scary part about perfectionism is that’s where our self-doubt lives. It’s really a form of torture and creates a habit loop of punishing ourselves.

It is so about who you are and so little about what you say because your energy shows up before you do. The best way to help your kids is to invest in yourself and do your own healing and do your own work first.

Resources:

The Litt Factor on Facebook

The Litt Factor on Instagram

The Litt Factor Website

Sign up for the Get Litt Newsletter

Sunrise by Nicolai Heidlas | https://www.nicolai-heidlas.com
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
https://creativecommons.org/licenses/by/4.0/