Your Empowered Evolution: A Podcast Dedicated to Women In Mid-Life

Don't you love it when you have a conversation and it helps you reflect and you have that A-ha moment? That recently happened to Stephanie and she wanted to share her quick thoughts with you! She is speaking to finding and restoring balance. 

Yoga. In my world this has been a 4 letter word. I have a visceral reaction to the word Chaturanga. However, I recently did a class and loved it! I felt strong at times and at others times, felt my weaknesses. It was an incredible gift to get to try this practice again! My wish for you is that if you have tried something in the past, but did not love it, or you felt intimidated for any reason, give it another try. This has taken me years to like. Years of trying different classes. If you have been hemming and hawing about trying something again, this is me cheering you on saying GO FOR IT!

What a gift to get back to doing something you love! Recently, I was able to get back into training routine with running. It has been a few years since running has been a big part of my life due to injury or time or whatever else has come up. My hope for you is that if you have taken time away from something you love, you can get back to it and experience joy, gratitude and excitement. Thanks again for listening. 

In this episode, Steph allows herself to go deep and get personal with how she deals with change. She is trying to let herself be vulnerable. It's hard as she always wants to appear strong and as if nothing bothers her! Her body told her otherwise. Thanks as always for listening. 

Holy smokes! 30 episodes! So exciting. Thank you for being here to listen, yet again. In this episode, I am sharing how my life is evolving in the coming months. Thanks for listening and here is to more podcasting in 2023!

#strongmindfulfeisty #changes #midlife #transitions e #menopause #perimenopause #fitover40 #movement #exercise #evolving

Welcome back Rebecca Thomas of Not Another Diet. In this conversation, Rebecca shares 5 things she would never do to lose weight. There is so much goodness in this episode. So many of us feel bad about ourselves because we think we don't have willpower or we don't want to count calories. Well, let all that stuff go. Try cooking your food at home, paying attention to sugars in your foods and moving your body in a way that feels good. She has wonderful suggestions. I hope you enjoy this episode. Rebecca has a program called Recipes are for Weekends, check it out at the link below. 

https://www.notanotherdiet.co/makerealfood

#strongmindfulfeisty #eatrealfood #recipes #nutrition #cooking #wholefood #midlife #menopause #perimenopause #fitover40#movement #exercise

In this episode, I had the privilege to speak with Dr. Maria Luque about body image and how it affects women during the midlife years. She shares strategies about how to improve our body image when it comes to our changing bodies. The reality of midlife for many of us (I know everyone has a different experience), is that our bodies do change. The question is, how are we going to handle it? Will we be kind to ourselves? Will we go through this time with grace and compassion for our bodies? What is important for women to understand is major hormones that have helped to regulate systems in our bodies for so long are now shifting and ultimately declining and will no longer be produced. This does cause a change in our bodies as well as our minds. Here is to practicing strategies for a more positive body image and finding more joy in our day to day lives.

Dr. Maria Luque is a fitness expert, health science professor, menopause nerd, and busy mother passionate about sharing knowledge and helping women lead healthier, happier lives. She’s the creator of Fitness in Menopause, a company dedicated to helping women navigate the challenges and rewards of menopause. She currently holds both graduate and post-graduate degrees in health sciences and certifications as Certified Health Education Specialist, ACE Certified Personal Trainer, and ACE Fitness Nutrition Specialist. In her Fitness in Menopause Masterclass she helps women find the fun in movement during menopause and her course Menopausal Fitness: Training the Menopausal Client is a NASM, AFAA, and ACE- accredited continuing education course for fitness professionals. She teaches at the College of Health and Human Services at Trident University International and is a freelance writer for fitness publications. You can reach her on IG @drmarialuque and FB @fitnessinmenopause. Her website is www.FitnessInMenopause.com

Check our her Fitness in Menopause Masterclass beginning in September. Use the coupon code WEE50 to get $50 off. 

#menopause #perimenopause #fitness #midlife #middleage #bodyimage #selflove #compassion #findingjoy #movement #Exercise #strengthtraining

Burnout is REAL! Many have us have experienced burnout from a job or life’s activities piling up. Burnout can take a toll and if we don’t address it, our body will start to send a whole lot of messages our way.

Today’s episode is one I enjoy a great deal as Dr. Mary Sanders and I chat about burnout. Dr. Mary shares her story of how she got to burnout and then began the process of healing. I hope this episode helps anyone who is experiencing burnout in their life. I have found my new mantra from my time talking with Dr. Mary. I may even get it tattooed on my wrist!

Dr. Mary has over 25+ years of experience as a self-employed business woman and consultant … AND 15 years ago, she experienced burnout firsthand and crashed hard! At the time, she didn’t have the necessary tools or resources to navigate the difficult period in her life, so she panicked and ran away to the other side of the world. Now, she is wholeheartedly committed to supporting women who want to transform the way they show up in this world and experience thriving health, happiness, and purpose, utilizing the tools of energy medicine, chiropractic, functional blood chemistry analysis, and positive psychology.

Dr. Mary earned her doctorate in Chiropractic from Logan College of Chiropractic in St. Louis, MO.  She completed her Certificate in Positive Psychology from the Wholebeing Institute in Lennox, MA and studied under Dr. Tal Ben Shahar.  In addition, she completed her Masters in Intuition Medicine® from the Academy of Intuition Medicine® in Sausalito, CA and studied under Dr. Francesca McCartney.

Offerings:

Bounce Back from Burnout: From Surviving to Thriving!  A 5-month bespoke healing program for successful women over 40 who are ready to experience health, happiness, and purpose. The next cohort starts August 9th, 2022 and there are still spaces available.

https://www.drmarysanders.com/bounce-back-from-burnout

Dr. Mary on the web. Check out her links below!

https://www.drmarysanders.com

https://www.instagram.com/dr.maryesanders/

https://www.facebook.com/dr.maryesanders

Ann Keating is a plant-based coach, culinary creator and blogger, and has received a certificate in plant-based nutrition from Cornell. She works with clients helping them incorporate more plants into their diets. As a cancer survivor, she understands the importance of balancing a healthy diet with food that actually tastes good. Ann works with her clients to help them incorporate more plants in their diet without giving up things they love.

Social Media:

Instagram: @cantbeetplants Facebook: Can’t Beet Plants Website: cantbeetplants.com Email: ann@cantbeetplants.com

Contributor to online publication FOOD TALK DAILY

Best-selling author (collaborative book) Sacred Spaces: Subtle Shifts for Mind, Body and Home Transformation; Currently working on second book in the series

Filming soon : featured guest on Ingrid’s World Television Show

In this episode, I speak with Tonya Bray, former professional mountain biker, Dharma and Wellness Coach, and Ski Instructor. Tonya is passionate about helping people find out that their purpose is so that they may live a life that flows and feels good. I love our conversation today as she teaches us about her coaching work and the field of Human Design. 

Currently, Tonya is offering a mini-course called Mastering Me-Time; Self-Adoration Adventure: Body Image + Self Worth Transformation; Adventure to Freedom (coming soon!). For 1-1 coaching I am offering Dharma Base Camp, 4 weeks; Climb High 6 months and 1 year bespoke programs.

https://tonyareneebray.com

https://www.instagram.com/dharma_adventure_coaching/

Welcome back Leslie Coates Burpee, NCC, CCTP! Today Leslie and I chat about our relationships with social media and our phones. The research she shares along with helpful tips to decrease use are insightful and practical. This is a conversation that serves as a gentle reminder to live more in the present and try to let go of the need or habit to be on our phones (or any device).

Leslie is a Licensed and Board Certified Clinical Mental Health Counselor. She attended Davidson College in North Carolina and earned an MA in Psychology from Harvard University, where she collaborated with Ellen J. Langer, Ph.D. on innovative mindfulness research. She went on to earn an MA in Clinical Mental Health Counseling at Marymount University. Leslie Coates Burpee completed the Cognitive Behavioral Therapy Core Curriculum and several advanced-level trainings directly under the instruction of Dr’s. Aaron and Judith Beck. She maintains membership with Northern Virginia Licensed Professional Counselors (NVLPC), American Counseling Association (ACA), Virginia Counselors Association (VCA), and Anxiety and Depression Association of America (ADAA). (I'll say it again, she is a total badass!)

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

#womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #fitness #wellness #listening #socialmedia #mentalhealth #relationships #addiction #presentmoment #awareness #dopaminehit 

In this episode (Holy Smokes...there have been 20), Stephanie reflects on a recent conversation with a friend where they chat about their careers, goals and how to support one another. After Steph downloads all her ideas to her friend, the friend responds with "Wow, that sounds like a lot. What do you really want?" This left Stephanie speechless. Listen to what Steph has done in recent weeks to process and work through figuring out what she really wants with regard to her work-life. Do you ever have similar feelings about achieving a lot and hopes to conquer several goals?

How do you navigate letting go of so many expectations you have of yourself?

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

#womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #careertalk #listening 

Welcome back Rebecca Thomas! In today's conversation, we chat about self trust. Why do we make the choices we do? How did we learn to not trust ourselves? Why do we sabotage ourselves? I am so delighted you are here for this conversation. 

www.notanotherdiet.co

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

#womenshealth #hormonehealth #menopause #perimenopause #nondiet #selftrust #nutrition #healthhabits

This episode features Ang Wilson of Sol Yoga Studio.  She is full of energy, excitement and has such a wonderful perspective on the last few years. We chat about how yoga has helped Ang throughout her adult life and how this relates to being strong, mindful and feisty.  As we recorded this episode, Ang was celebrating her 1 year anniversary without alcohol. Learn how she got started, what kept her going and how she feels today! There is no doubt you will enjoy what Ang has to say. Check out her online classes and stay tuned for when we get together to offer a retreat!

https://www.solyogastudio.com

https://www.instagram.com/sol_yoga_studio/

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies!

I love spring and that sense of revisiting and renewing commitments I made to myself earlier in the year. What will you do for yourself this season? Here what I am committed to and let's connect and support one another. 

 Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies!

I am so excited to share this episode with you. Nidhi Reva, PA, MPH joins me today to talk about our legs and feet and why they ache so much as we age. We talk compression socks, plantar fasciitis, orthotics and more. You can reach her at info@nestedbaby.com and her website is wwe.nestedbaby.com In this episode, Nidhi references a program I offer called Strong, Mindful, Feisty Females Over 40. This is a 6 week course that teaches women ways in which we can mitigate some of the symptoms of perimenopause and menopause through exercise and mindfulness practices. SMF Over 40 will be offered in April. Be sure to stay tuned for details.   Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

You can purchase compression socks at https://procompression.com

Shoes that helped me when I had PF were: https://www.hoka.com/en/us/womens-sandals/ora-recovery-slide/1126850.html

Foam rolling an help with PF. You can get a foam roller off of Amazon

I also used cupping to help me. https://lureessentials.com/collections/all/products/ionic-cupping-set-1

Here is a link to a blog I wrote about me healing from PF. https://www.stephaniemitchellfitness.com/blog/plantar-fasciitis-and-working-my-way-back-to-running

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it.

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com.

Take a few moments for yourself to breathe and get grounded. Use this meditation as a way to reset throughout your day and week. Sending love and wishes for peace, calm and a little time for yourself. If you liked what you heard here, join Stephanie each Monday for a 15-20 minute meditation via zoom. You can register by visiting the link https://www.stephaniemitchellfitness.com/meditation

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it.

Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com.

Welcome back Rebecca Thomas. Rebecca and I have a conversation about the stories we tell ourselves during our lives and how they impact us. I loved this conversation!

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com Inspired by the lyrics from the 80's sitcom, Gimmie a Break, Stephanie shares her thoughts on taking breaks throughout the day as a form of self-care.

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! 

Dry January, Sober October, Sober Curious! There are conversations around women's relationship with alcohol are real and they are happening all around us. What is your relationship like with alcohol these days? I will tell my story and learnings to date. Share with me your story and let's keep the conversation going as we support one another, learn and grow!

Some of my favorite books and resources are:

Can I Keep Drinking? Cyndi Turner

Quite Like a Woman, Holly Whittaker

This Naked Mind, Annie Grace

We Are the Luckiest: The Surprising Magic of Sober Life, https://www.lauramckowen.com

Stephanie shares her thoughts on today's episode.  Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com

Stephanie shares the perimenopausal symptoms she has been experiencing since right before the pandemic. Please be sure to see your doctor annually. Don't forget to get your mammogram. 

Stephanie takes a moment to describe her core values and her "why" for this podcast and her work. Connecting with women in their 40's and 50's and building a community that can learn and chat about perimenopause and menopause is personal to her. Wishing all of you a happy and healthy 2022. 

Welcome to Your Empowered Evolution, A Podcast Dedicated to Women in Mid-Life. Here is the trailer for this podcast. I am beyond excited to connect with you. Thanks for being here.