The Mental Mile

Kjersti and Kristi catch up after a LONG time of not recording or visiting! Following a happy catch-up convo, Kjersti and Kristi discuss the mental health benefits of connecting with nature, and experiencing nature with kids. Kristi shares about experiencing nature with her family on an Alaskan vacation, and Kjersti guides Kristi (and YOU) through a "Tree Meditation". 

To end the episode, we offer some fun book recommendations!

In this episode of The Mental Mile, Kjersti and Kristi share about their summer visits to Utah, and happenings with their kids.  Then dive into the article put out by The Atlantic called "The Six Forces That Fuel Friendship" by Julie Beck. While discussing the six forces Kjersti and Kristi share some personal stories about the changing nature of their friendships throughout the motherhood experience. Listen in to learn more about how to be intentional in your friendships, how to make new friendships, and ideas for making your friendships richer and more nourishing. 

Mentioned in this episode: 

• The Six Forces That Fuel Friendship by Julie Beck: https://www.theatlantic.com/family/archive/2022/06/six-ways-make-maintain-friends/661232/
• Swig Drinks: https://swigdrinks.com
• the Glennon Doyle Podcast (the one with Reese Witherspoon): https://podcasts.apple.com/us/podcast/reese-witherspoon-on-friendship-what-like-its-hard/id1564530722?i=1000570420339
• the Peanut App: https://www.peanut-app.io Connect with women who are at a similar stage in life.

In this episode Kjersti and Kristi catch up about some special events going on in their lives, discuss how to help teens cope in the digital age, and end with a personal sleep tip.  

Mentioned in this episode: 

After a multiple month hiatus, Kjersti and Kristi catch up on life.  Both share their recent experiences in Big Sur, California. Kjersti for the marathon, and Kristi for her upcoming 40th birthday! Kjersti and Kristi also share their plans for summer, including the big puzzle of putting together a cohesive summer-camp plan. They end on a fun note discussing the one must-have makeup-trick for looking put-together when life gets rushed.

In this episode Kjersti and Kristi discuss common barriers to exercise as well as tips to overcome those barriers!  If you listen long enough you'll also hear about some of the benefits to mental health that come from exercise.  We start the show discussing our book clubs, and end the show talking about our current tv show watching.  To get you started with thinking about your own personal barriers to exercise, you might start with the questions: How much time can I commit? What times of day can I commit?  Are the people in my life supportive of any exercise plans I make?

Mentioned in this episode:

Kjersti and Kristi are back to talk about finding purpose as a parent!  Whether you are searching for meaning and purpose in a big way or a small way we've got you covered.  In this episode Kjersti and Kristi talk about assessing personal values, connecting to community and other tools for discovering and exploring your raison d'être.  

Mentioned in this episode:

• How To Raise and Adult by Julie Lythcott Haims
• How to Find Your Purpose in Life by Jeremy Adam Smith of Greater Good Magazine
• Mommy Burnout by Dr. Sheryl Ziegler
• No Mud, No Lotus by Thich That Hanh
• Music Together. www.musictogether.com
• Bad on Paper Podcast
• Matchmaking for Beginners by Maddie Dawson
• The Lies That Bind by Emily Giffin

In this season 3 opening episode Kristi and Kjersti catch up about what's been happening since season 2 ended, and provided an update for what viewers can expect in this season that is different from last.  

Kjersti and Kristi reflect on lessons learned from last year's holidays under lockdown, and what we hope we can apply to this year's holiday planning.  Hint, simplicity is key.  

Kjersti and Kristi talk about favorite family-friendly holiday movies.  Movies mentioned in this episode, and others we like are:

We interviewed the amazing psychotherapist, author, and new momma Michelle Goodloe, LCSW for our Season 2 Finale! Goodloe has a private therapy practice in Atlanta, and she also leads self-care workshops. In addition, Goodloe authored the self-care journal, “Self Explore, Self Restore,” and the new self-care workbook, “The Self-Care Investment.” Listen to learn about Goodloe’s self-care non-negotiables, the importance of setting boundaries with yourself, and how to overcome guilt that’s working overtime.

In this episode Kristi and Kjersti discuss the value in re-thinking work-life, post-pandemic.  Many places, like California, are open for business, and people and businesses are reflecting on lessons learned during the pandemic. Some are doing their best to realign their personal values with their work-life.  This conversation is a great jumping-off point to get thinking about the changes you'd like to see in the corporate world. 

Cited in this episode:

This one's for you dads! We chat about our Father's Day traditions and gifts, what we've learned from our dads, paternal mental health and more in our Father's Day episode. 

Mentioned in this episode:

In this episode Kristi and Kjersti discuss the role that community-care plays in self-care, especially how it relates to parenting young children. 

Mentioned in this episode: 

Kjersti + Kristi chat about their Mother's Day traditions, holiday self-care and the best gifts for burned-out moms! You are amazing mothers, and we are so glad we get to walk the mental mile with you. Here's to joy, connection, laughter, hugs, breakfast in bed, and self-care this year and beyond.

Take a self-compassion break with the Giving and Receiving Compassion guided meditation from Kristin Neff, Ph.D. and Chris Germer Ph.D.

Featured Resources:

Dr. Rachel Kowert is a research psychologist that studies topics relating to the uses and effects of digital games, including the impact on physical, social, and psychological well-being.  She is the author of numerous books, including 'A Parent's Guide to Video Games', and the children's book 'Pragmatic Princess'. In this interview Dr. Kowert demystifies the common stereotypes associated with video game play, and helps put into perspective the positive ways video games can be part of every day life for kids, families, and parents.  She also shares tips for how parents can oversee their child's game play and take the necessary steps to safeguard the experience based on associated risks, the child's age, and interests.  

Mentioned in this interview:

• The Atlantic's article titled, 'Late Stage Pandemic is Messing with Your Brain': https://www.theatlantic.com/health/archive/2021/03/what-pandemic-doing-our-brains/618221/
• The book 'A Parent's Guide to video Games' by Dr. Rachel Kowert: https://www.indiebound.org/book/9781537359830?aff=rkowert
• The book 'Pragmatic Princess' by Dr. Rachel Kowert. https://www.amazon.com/gp/product/0578583690/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1537359835&linkCode=as2&tag=rexmac06-20&linkId=2681009eebdd0f4c2d1c73fed462dac8
• The newly released book 'Invisible Friends' by Dr. Rachel Kowert: https://www.amazon.com/Invisible-Friends-Stories-Cloud-Canyon/dp/0578862433/ref=sr_1_1?crid=3UOL8JW7AJPDI&dchild=1&keywords=invisible+friends+kowert&qid=1616352839&sprefix=invisible+friends+%2Caps%2C222&sr=8-1
• www.takethis.org a nonprofit mental health org for gamers.
• https://www.commonsensemedia.org A website that helps parents determine what video games are appropriate for their children.

You can find Dr. Rachel Kowert via..

• her personal website www.rkowert.co
• Twitter: @DrKowert
• YouTube: www.youtube.com/psychgeist
• She is research director at www.takethis.org
• The website for 'Pragmatic Princess', www.buildyourowncastle.com

Kristi and Kjersti both share a 'community care' wellness practice called "Common Humanity Meditation", to find the details with full instructions visit https://ggia.berkeley.edu/practice/common_humanity_meditation

In this episode Kristi interviews co-host Kjersti (Marriage and Family Therapist and Run Coach) about how she got started with running and evolved her run practice into a therapy modality/intervention.  Kjersti covers her own run story, info about running as a treatment element for mild to moderate depression and anxiety, as well as using running and nature in a mindfulness practice.   

Mentioned in this episode:

• William Pullen, Founder of Dynamic Running Therapy: https://williampullenpsychotherapist.com
• Star Vista a community mental health organization in the San Francisco Bay Area: https://star-vista.org
• The YMCA: https://ymca360.org
• The Daily Method: https://thedaileymethod.com
• The book 'The Joy of Movement' and author Kelly McGonigal: http://kellymcgonigal.com
• Emily Doliner, friend and graphic artist: https://emilydoliner.com/local-florals
• BJ Fogg: https://www.bjfogg.com
• Kjersti's book 'Running for Mental Health, A How-To Guide": https://www.kjerstinelson.com/shop

To learn more about Kjersti you can find her at...

• website: www.kjerstinelson.com
• instagram: @kjersti_running_therapy
• book: on amazon or www.kjerstinelson.com/shop
• Here!! on The Mental Mile Podcast, The Mental Mile website www.thementalmile.com, and instagram @thementalmile

In this episode Kristi's self-care [community-care] suggested practice: "the donut tour", try out a new restaurant/donut shop and buy some for you and a friend!

Kjersti's self-care [couple-care] suggested practice: Stay-At-Home date night.  Put the kids to bed, order a nice dinner, watch a new-to-you movie!

In this episode Kristi and Kjersti interview Ilana Beigel, Yogi, Mindful Parenting Coach, Speech Language Pathologist, and all around wonderful human about her yoga practice and how she brings the lessons from yoga with her on and off the mat especially when it comes to parenting, wellness, and self-care.  

Ilana shares with us her unique parenting tool that she calls "The Lollipop Technique," which is a gentle and inviting way to start a conversation with your child (of any age).  

Mentioned in this episode:

Listen to hear how we are doing a year into pandemic parenting, and our thoughts about grief during this time. We chat about COVID trends + fads, distance + hybrid learning, the skills we need in 2021, and two of our favorite self-care practices.

We take you behind the scenes of our most exciting interviews with self-care expert, psychologist, accomplished author and yogi Suzy Reading. We chatted with her last month via Instagram LIVE to break down how to welcome in a New Year amid a pandemic. We dive into her Vitality Wheel, goal setting and loose intentions, and taking time to celebrate our wins!

Put on your run gear, lace up your shoes, and join Kjersti for a guided body scan meditation to be used while running or walking.  

Kjersti will guide you through a gentle warm-up, and help you attune inward starting at your toes working all the way up the body to the top of your head.  Finish with a guided cool-down.  

This meditation is meant to help you turn your attention inward, and provide you a sense of tranquility, peace, and ease.  There is no pace goal, no distance goal, just present-moment awareness as you move.  It is a great tool for de-stressing and grounding ourselves in the present moment via the mind-body connection. 

Kjersti is a licensed Marriage and Family Therapist (MFT 53781) in the state of California and a certified Long Distance Running Coach (NAASFP).  As well she is co-host of The Mental Mile Podcast.  She often runs or walks with therapy clients, and trains runners in the art of mindful-running.

In this episode we talk about how to get your sleep back on track after binge-watching a great show, using sleep mantras to your advantage, building micro rest moments into your day, mindfully choosing when to sacrifice sleep for fun, and our thoughts on sleep and screen time (hint: we might blow your mind!). We end with our favorite episodes of the podcast to wrap up Season 1. We will be back in February of 2021 with Season 2. Take care parents!

In this episode we mention: Australian psychologist @suzyreading + mindfulness expert @drshaunashapiro

Join us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook! (Updated show notes version)

Join us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook! 

Connect with Rachel Letham:

The second part of our interview with Paula Quinn focuses on self-care during difficult times, and the career decisions many parents face about working outside of the home. 

Connect with Paula Quinn of Coming Up Rosies:

Kjersti and Kristi discuss different methods of sleep training, and what worked and didn't work in their personal situations.  In this episode you'll hear personal anecdotes, tips, and advice regarding sleep-training for babies.  The sleep training methods mentioned are:  

In this episode Kristi and Kjersti interview Amy Shull, LPC & LMFT about the role of mentorship.  Amy Shull was a supervisor and mentor to both Kjersti and Kristi during their training years as young therapists.  Amy now has a private practice based in Fort Collins, Colorado.  Amy discusses the difference between therapy and mentorship and how the two are interlaced.  She discusses key qualities to look for in a mentor, and the responsibilities of the mentee.  Amy draws from her personal and professional experiences and expertise. 

A deep dive into distance learning. We share our top tips and resources to stay sane while homeschooling your children during a pandemic.

Behind the scenes scoop about creating the podcast and how two moms and therapists are coping during a global pandemic: creating, side hustles, learning new things, staying connected, home routines, social justice, core values, introspection, mindfulness + self-care.

Welcome to The Mental Mile where we talk about all things parenthood, wellness + career. Get to know your hosts Kristi Yeh + Kjersti Nelson, and hear more about to expect when you tune in every other week. We chat about how we met over a decade ago, the evolving concept of wellness, and the different ways people can heal and grow.