The No Longer Last Journey
By Mia Hemstad
When I became a mom, I really started to do the inner work of figuring out why I put myself last and how to start prioritizing myself for the first time in my life. This podcast is about sharing all of those lessons with you!
If you’re interested in hearing honest stories, life advice, and inspiration that encourages you make your health, happiness, and well-being a priority, you're gonna love it here!
Welcome to your No Longer Last Journey!
The No Longer Last JourneyApr 14, 2024
24 • 5 Mistakes I Made as a New Mom
ABOUT THIS EPISODE
When I became a mom, I didn’t have anyone to talk to for tips or advice. In my circle of friends, I was the first to have a baby, so people were calling me! It was such a hard and overwhelming time marked by so much mom-guilt and the silent struggle with postpartum depression and anxiety. I made a lot of mistakes and learned so much. In this episode, you’ll hear me share my top 5 mistakes I made as a new mom, and what I wish I did instead. I hope that this episode can help make motherhood just a little bit easier for the next person.
SELF-CARE RESOURCES
📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱Instagram: https://www.instagram.com/nolongerlast/
23 • How to show up for your day when you feel like shit.
ABOUT THIS EPISODE
I live with PTSD and depression, and I deal with chronic fatigue and chronic pain on a regular basis. It’s not fun! But, over the years, I have learned to manage it because, well, bills still gotta get paid and kids still gotta be raised! We all have those days when we wake up and feel exhausted, overwhelmed, and we just want to crawl back in bed and hide from our responsibilities. But we’re moms! Who’s gonna cover our shift? In this episode, I share my go-to toolbox of strategies and self-care practices that I lean on to help me through days like this. I hope this can help you, too!
SELF-CARE RESOURCES
📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: miahemstad.com
▶️ YouTube: youtube.com/@MiaHemstad/
📱Instagram: @nolongerlast
22 • How to Set Boundaries at Work: Tips for Working Moms
ABOUT THIS EPISODE
If you’re a mom who struggles to set boundaries at work and you find yourself giving too much and burning out, this podcast episode is for you! I share practical advice and tips that help you stand up for yourself at work, protect your time and energy, and be there for the other parts of your life that matter to you!
SELF-CARE RESOURCES
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱Instagram: https://www.instagram.com/nolongerlast/
21 • How to Rest: Advice for Busy and Stressed Moms
ABOUT THIS EPISODE
Don’t you hate it when people tell you that rest is simply a choice? I know I do. For moms, we can’t simply choose between taking care of our children, for example, and taking a nap. There are some responsibilities in life that we HAVE to show up for. So, how do we rest when there are so many important things on our plates? In this podcast episode, I share advice and tips on how to get better at resting and replenishing yourself, alongside the demands that are a valid and normal part of your life.
SELF-CARE RESOURCES
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱Instagram: https://www.instagram.com/nolongerlast/
20 • How to sustainably achieve your new year goals without burning out or giving up.
ABOUT THIS EPISODE
If you’re someone who struggles with cramming a bunch of new goals and habits into the beginning of a new year, and then get stuck in a shame spiral when things inevitably don’t go the way you planned, this episode is for you! As a reformed personal development junkie, recovering perfectionist, and reformed workaholic, I have learned a much gentler and effective approach to goal setting and building sustainable self-care practices that actually support you, rather than contribute to a harsh internal dialogue that you’re not good enough and keep you trapped in the burnout cycle. The practical tips I share in this episode can be used immediately and will completely change the way you approach goals and self-care for the better!
SELF-CARE RESOURCES
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/nolongerlast/
19 • How to manage household tasks, parenting, and the mental load with your partner.
ABOUT THIS EPISODE
Mothers have way too much on our plates—hands down. It’s next to impossible to prioritize your well-being on a regular basis and avoid burnout when you don’t have a fair and equitable partnership with your husband / partner. Gender stereotypes about what a “good” wife and mom are supposed to do are keeping us doing a vast majority of the household labor, parenting, and carrying the mental load. In this episode, I’m sharing 7 things that have helped my husband and I A LOT when it comes to navigating the responsibilities of work, home, and parenting.
SELF-CARE RESOURCES
✨ FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!
https://www.miahemstad.com/course
😌 Rituals that Replenish Workshop
If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.
https://www.miahemstad.com/rituals
💌 The No Longer Last Letter
Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter
💕 The No Longer Last Journey™: Live Coaching Program
An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast
ABOUT MIA
I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/nolongerlast/
STUDIES MENTIONED
One study published in 2017 showed that the average hours a mom works per week is 98 hours—the equivalent of 2.5 full-time jobs.
https://www.mother.ly/parenting/surveys-tallies-the-hours-moms-work-per-weekand-its-probably-a-shock-to-anyone-but-us/
A 2015 study showed that working moms still take on a bulk of the household and parenting responsibilities.
https://www.cnbc.com/2015/04/28/me-is-like-leave-it-to-beaver.html
18 • 3 tips to protect your mental health this holiday season.
FREE 4B SELF-CARE FRAMEWORK GUIDE
Overcome decision fatigue & overwhelm and start taking care of yourself with my 4B Self-Care Framework! Get it here: https://www.miahemstad.com/course
ABOUT THIS EPISODE
The holiday season makes it even harder to practice any kind of self-care. There are so many obligations, things to get done, and expectations fighting for our time, energy, and attention. It can be overwhelming and exhausting. As a mom with mental health challenges who also has a career outside the home, I want to share my top 3 tips for how to protect your mental health during the holiday season—from Thanksgiving and Christmas into the New Year. The mental load, domestic labor, and difficult family conversations should not all fall onto your shoulders. After this episode, you’ll have some tools to help you navigate this season better able to protect your energy and take care of yourself because this holiday season belongs to you too.
PODCAST EPISODE ON BOUNDARIES:
Episode #15: How to free up time and energy for your self-care.
- YouTube: How to free up time and energy for your self care. | The No Longer Last Journey Podcast Ep. 15
RESOURCES I CREATED FOR YOU!
✨FREE 4B Self-Care Framework Mini Course
Overcome decision fatigue & overwhelm and start nourishing yourself.
https://www.miahemstad.com/course
😌Rituals that Replenish Course
Break out of the burnout cycle with this 3-week self-care course.
https://www.miahemstad.com/rituals
💌 The No Longer Last Weekly Letter
Free resources & inspiration to help you prioritize your health, happiness, and well-being.
https://www.miahemstad.com/letter
💕 The No Longer Last Journey Coaching & Community Program
An immersive 12-month program with classes, community, and coaching to help you create a life where you are no longer last.
https://www.miahemstad.com/nolongerlast
STAY IN TOUCH!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/miahemstad/
17 • The one thing all moms need to fight for.
🎧 About this Episode I have two children, and I’ve been a mom for 7 years now. There are so many mistakes I’ve made and so many lessons I’ve learned. In today’s episode, I’m sharing the one thing I wish I fought for. Hindsight is always 20/20, and looking back, I know for sure that I needed this more than anything else in those early years of motherhood. I want to share this lesson with you so that you can stop living in survival mode and actually enjoy motherhood and your life as much as you can.
💌 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter 😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at https://www.miahemstad.com/nolongerlast 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at https://www.miahemstad.com/course 😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at https://www.miahemstad.com/rituals 😊 Let's stay connected! 💻 Website: https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: https://www.instagram.com/miahemstad/
16 • 3 ways to make self-care more sustainable.
🎧 About this Episode
I used to struggle with debilitating perfectionism, which was rooted in the need to keep myself safe and to earn love. This unhealthy, all-or-nothing mentality I had was also fueled by the self-help advice that demanded achievement and success at all costs. You can imagine that none of this works well when it comes to setting realistic goals and taking care of yourself on a regular basis. Over the years of my healing, I had to unlearn all of this and create a new approach to self-care — one that was rooted in self-compassion and sustainability so that I could actually show up for my self-care in a way that was nourishing and supportive. The 3 strategies I share in this episode have helped me build routines and rituals that always honor whatever season of life I’m in. Listen in to learn how to get out of the crash-and-burn cycle of overdoing it and finally experience the benefits of approaching your self-care goals in a sustainable way.
💌 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter
💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at https://www.miahemstad.com/course
😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at https://www.miahemstad.com/rituals
😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at https://www.miahemstad.com/nolongerlast
😊 Let's stay connected!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/miahemstad/
15 • How to free up time and energy for your self-care.
🎧 About this Episode We’ve all been there—lots of new intentions and goals, but when it comes to actually putting them into practice, it doesn’t seem to happen. We get frustrated with ourselves, feel ashamed, and then give up. This used to be my story until I woke up to the fact that I was struggling with the actual practice of self-care not because I was broken, but because I was spread too thin. I deserved a lot more compassion than I was giving to myself, and so do you. I wanted to figure out how I could give myself more time and energy to practice my self-care intentions, which led me to boundaries and how they could be applied to my daily life in a more practical way. In this episode, I teach you 3 different kinds of boundaries, each serving the purpose of helping you free up more time, energy, and space for your self-care. On top of getting more time and energy from setting these 3 kinds of boundaries, I also unexpectedly developed a stronger sense of self-worth and better self-advocacy skills, which have helped me get pay raises, land better jobs, and work on more fairness in my marriage when it came to household responsibilities and the mental load. So, the next time you struggle to show up for a goal or intention you set for yourself, instead of judging yourself, I hope you use my boundary-setting framework to help you meet your wants and needs. 📩 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at https://www.miahemstad.com/course 😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at https://www.miahemstad.com/rituals 💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at https://www.miahemstad.com/letter 😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at https://www.miahemstad.com/nolongerlast 😊 Let's stay connected! 💻 Website: https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: https://www.instagram.com/miahemstad/
14 • Self-care overwhelm is a real thing. Here’s what to do about it.
🎧 About this Episode
No, you’re not crazy. Self-care overwhelm IS a REAL thing. I used to ask my audience with a poll once a week if they experienced overwhelm whenever they would get time to themselves, and the answer was always a resounding “YES!” I mean, why wouldn’t we feel overwhelmed with what to do with free time when we are so used to being so externally focused on what everyone and everything else needs from us? How are we supposed to be good at knowing and meeting our own needs when we rarely get the opportunity to practice? That’s what I’m unpacking in this week’s episode. I’m sharing an easy-to-remember and easy-to-practice framework that will help you overcome that overwhelm and finally start using your precious time and energy on actually taking care of yourself in the way that you need!
Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter
💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at https://www.miahemstad.com/course
😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at https://www.miahemstad.com/rituals
💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at https://www.miahemstad.com/letter
😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at https://www.miahemstad.com/nolongerlast
😊 Let's stay connected!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/miahemstad/
13 • Burned out? Here's the first step to break out of the burnout cycle.
🎧 About this Episode
Burned out or getting close to burning out? This time of year is what I call "the rapid decline." Between back-to-school, all the holidays, and end-of-year work deadlines, there is very little time and bandwidth for moms to take care of ourselves. This episode is the first in a 5-episode series where I will be teaching you tools that you can use to build your own anti-burnout, self-care toolkit. Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter
💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at https://www.miahemstad.com/course
😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at https://www.miahemstad.com/rituals
💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at https://www.miahemstad.com/letter
😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at https://www.miahemstad.com/nolongerlast
😊 Let's stay connected!
💻 Website: https://www.miahemstad.com/
▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured
📱 Instagram: https://www.instagram.com/miahemstad/
12 • Seeing Beyoncé Live + Fulfilling Desire without Guilt
🎧 About this Episode I saw Beyoncé in the flesh!!! EEEEEEKKKK!!! It was just as life-changing as you can imagine, but what was even more spiritually-shifting and transformative was the journey to get there. And I'm not talking about the flight from Portugal to London. I'm talking about my own No Longer Last Journey where I have been doing the inner work and healing needed in order to overcome paralyzing guilt and finally believe that MY DESIRES MATTER and that MY DREAMS ARE WORTHY of being fulfilled even though it's UNCOMFORTABLE. I was able to move through that discomfort and truly enjoy myself on this trip! This episode dives into what that healing process looks like and how you too can learn how to fulfill your desires without guilt or shame.
💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at miahemstad.com/course.
😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at miahemstad.com/rituals.
💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at miahemstad.com/letter.
😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at miahemstad.com/nolongerlast. 💻 Website: miahemstad.com
📱 Instagram: @miahemstad
▶️ YouTube: @miahemstad
11 • Eight Things I've Learned After One Year in Portugal
🎧 About this Episode I've lived in Portugal for one year! In this episode, I'm sharing 8 things I've learned / experienced since moving here that have changed my health, happiness, and the way I approach life. ⭐️ SPECIAL OFFER FOR THE MONTH OF MAY 2023 ONLY: Ready to prioritize you? Use code MOM for $75 off my self-care coaching program, The No Longer Last Journey! https://www.miahemstad.com/nolongerlast 🇵🇹 Portugal Resources: ✈️ Why I Left the US for Portugal YouTube Video: https://youtu.be/VomM3S5bc4M 💬 Portugal 1-1 Chats https://www.miahemstad.com/portugalchat 📕 Portugal eBook: 25 Things You Should Know Before Moving to Portugal https://www.miahemstad.com/shop/p/25-things-you-should-know-before-you-move-to-portugal-ebook ❓ Want me to be your coach? Join The No Longer Last Journey Program! This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast
Use code ‘Mom’ for $75 off The No Longer Last Journey Program! Promo valid for the month of May 2023 only. 😌 Start your self-care journey for free with my 4B Self-Care Mini Course! https://www.miahemstad.com/course 💌 Sign up for my No Longer Last Letter! https://www.miahemstad.com/letter 💻 Website: https://www.miahemstad.com/ 📱 Instagram: @MiaHemstad https://www.instagram.com/miahemstad/?hl=en ▶️ YouTube: /@MiaHemstad
10 • Shame, Routines, and Defining Enough
About this Episode
It's been 3 months since I've posted to the pod. A lot has been going down for me, but what's new? Life can be challenging, and navigating those challenges alongside depression, PTSD, work, and motherhood has been particularly tough; but we're here, we're standing, and we're ready to keep going. I'm so excited to provide a life update for you in this episode and to unpack how shame causes us to run away from the things we actually want in life; how routines can support us through our most difficult seasons; and how defining enough can release us from the comparison cycle so that we can truly feel content and at peace with what we have. Let's dive in!
Want me to be your coach? Join The No Longer Last Journey Program!
This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast.
Start your self-care journey for free with my 4B Self-Care Mini Course! https://www.miahemstad.com/course
Sign up for my No Longer Last Letter! https://www.miahemstad.com/letter
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
9 • SNEAK PEAK of my class: The Introduction to the Healing Journey!
Get FREE ACCESS TO THE WHOLE CLASS until December 31, 2022. Go to miahemstad.com/healingclass to sign up for free access!
THIS CLASS IS FOR YOU IF YOU...
- Struggle to prioritize your wants and needs without feeling bad about it
- Want to start improving your well-being, but you don't know where to start
- Don't feel worthy of love or care or you always feel like you need to "earn" it
YOU WILL LEARN...
✨ The 4 components of the healing journey.
🚫 How to release misplaced guilt and shame.
💪 The 3 types of boundaries that will help you free up more time, space, and energy in your life.
😊 The 4 types of self-care that will actually support your well-being.
WHO AM I?
My name is Mia Hemstad. I am an abuse survivor, a mom of two kids, and I live with PTSD and depression. I've been on my own healing journey for the last 8 years. What I teach in this class is a summary of the most helpful knowledge, tips, and frameworks that have helped me rebuild my self-worth, heal a lot of my trauma, and finally take care of myself without feeling any guilt or shame about it. I've also been teaching this to clients for two years with the same results. I'm excited for you to watch the class and see for yourself what it can do for you!
MORE RESOURCES
📔 Get The 4B Self-Care Mini Course for free! miahemstad.com/course
💌 Get my free No Longer Last Weekly Letter! miahemstad.com/letter
💻 Website: miahemstad.com
▶️ YouTube: youtube.com/c/MiaHemstad
📱 Instagram: instagram.com/miahemstad
8 • Leaving Instagram and Making Hard Decisions for Your Mental Health
About this Episode
After 5 years of creating on Instagram and building such an awesome community, I'm leaving the platform. This has not been an easy decision for me, but I had to be honest with myself about the fact that my mental health is negatively effected by the platform. I wanted to dedicate an episode to talk about why I'm leaving and to also open up a conversation about making tough decisions for the sake of protecting your mental health. I think this is especially important now that we're in the holiday season, and a lot of us might be tempted to just forget about our own needs for the sake of "keeping the peace" even though that means being at war within ourselves. I think this episode is going to help you acknowledge what's really hurting you in your life, and it's going to encourage you to walk away from those harmful things so that you can make space for better things to come to you.
Want me to be your coach? Join The No Longer Last Journey Program!
This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast.
Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course
Get my free No Longer Last Weekly Letter! https://www.miahemstad.com/letter
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
7 • The Power of Journaling
Suicide and Crisis Lifeline: Call 988
Postpartum depression and anxiety support: https://www.postpartum.net/
About this Episode
I'm a huge advocate for journaling because it was one of the tools I used after I had to call the National Suicide Prevention Lifeline in order to stay alive. Journaling on some random printer paper once a week helped me get to know my needs again and encouraged me to take tiny steps to fulfill them.
3 years later, I created a program to help other women experience the powerful effects journaling can have on their lives. Nikita Burks-Hale is one of the women who joined the program, and now you get to hear her experience with journaling on this episode!
Get ready to be inspired to journal in a way that changes your life too! Perhaps journaling is the missing link you've needed on your No Longer Last Journey. Happy listening!
Want to journal in the Rituals that Replenish program?
Rituals that Replenish combines trauma-informed self-care education with guided journaling to help you form a foundation for replenishing yourself no matter what life throws your way! Get access to the replay of the classes and the guided journal for $30. Use promo code JOURNAL to get $5 off! Learn more at: https://www.miahemstad.com/rituals
About Nikita Burks-Hale (my guest for this episode!)
Nikita Burks-Hale (she/her) is the CEO and Chief Coloring Officer at Headphones and Crayons, a space for amplifying voice, sound, and color. As an Alignment Coach, she journeys and supports creatives, podcasters, and entrepreneurs as they create podcasts and launch new business initiatives that feel good without losing themselves in the process. As a Coloring Practitioner, Nikita integrates connection, community building, dialogue, and healing, all through the art of coloring. When she is not coaching, podcasting, aligning, or coloring, you can find her watching the latest Disney movies with her wife Jessica and her two young kids, Adonis and Remy.
Nikita's Website: https://www.headphonesandcrayons.com/
Color Crew: https://www.colorfulcrew.com/
Instagram and Tik Tok: @headphonesandcrayons
6 • How to take a break when you have no time for one.
About this Episode
School is starting. The holiday season is approaching. And maybe your routines aren't where they used to be because #summer. When things get busy it's even easier to not take breaks and to neglect our basic self-care. In today's episode, I'm going to walk you through how you can take breaks to replenish yourself in the midst of the busyness of life.
RITUALS THAT REPLENISH IS LIVE! We start on SEPTEMBER 3RD
Join my brand new 3-week program to help you practice a self-care ritual that supports you in your daily life! Through classes, group journaling, and accountability + coaching from me, you will finish this program with a foundation for taking care of yourself no matter what life throws your way! We start on September 3rd! Learn more here: https://www.miahemstad.com/rituals
Want me to be your coach? Join The No Longer Last Journey Program!
This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast.
Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course
Get my free No Longer Last Weekly Letters! https://www.miahemstad.com/letter
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
5 • Creating Self-Care Rituals for Your Everyday Life
About this episode:
The self-help space doesn’t offer much in terms of building habits alongside the demands of motherhood and the struggles of being neurodivergent or living with mental illness.
In this week’s podcast, I share 3 tips that can help you leave masculine-drive, self-help advice behind and start creating supportive self-care rituals alongside the demands and needs of your everyday life.
Want me to be your coach? Join The No Longer Last Journey Program!
The No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast.
Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course
Get my free No Longer Last Weekly Letters! https://www.miahemstad.com/letter
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
4 • How your past trauma is impacting your present.
What happens in the past does not stay in the past. In this episode, I unpack how past trauma can be holding you hostage in your present and what to do about it so that you can live a more free and intentional life.
Need more support? Join The No Longer Last Journey Program!
This program is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Use promo code PODCAST to get 10% off the program price for July 2022 only!
Get The 4B Self-Care Mini Course for FREE: https://www.miahemstad.com/course
Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
3 • What to Do about Chronic Exhaustion
I've struggled with chronic exhaustion and fatigue since 2013 — partly because of PTSD and grind culture, and partly because of the challenges of early motherhood — and it's really had a negative impact on every area of my life. Over the last two months, I've been feeling better than I have in YEARS, and I share my journey of getting to where I am today.
Get The 4B Self-Care Mini Course for FREE: https://www.miahemstad.com/course
Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter
Need more support? Join The No Longer Last Journey Program!
This program is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Use promo code PODCAST to get 10% off the program price for July 2022 only!
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
2 • Burnout Recovery: Where to Begin
So I told you in episode 1 about how I was at my rock bottom point — burned out, depressed, and sick. Where did I go from there? How did I pull myself out? That's what this episode is all about!
Get Free The 4B Self-Care Mini Course: https://www.miahemstad.com/course
Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter
Need more support? I invite you to join my private community and coaching program: The No Longer Last Journey. It's a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast.
Keep in Touch!
Website: https://www.miahemstad.com/
Instagram: https://www.instagram.com/miahemstad/?hl=en
YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ
1 • That one time I almost fainted in Trader Joe's
Extreme exhaustion in early motherhood is normalized, but it is NOT okay. Hear me share my personal experience of going through extreme exhaustion and burnout and how I began the process of healing and recovery.
Resources Mentioned
Work with Me
I invite you to join my private community and coaching program: The No Longer Last Journey. It's a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials here.
Keep in Touch!