Working Mumma

With kids starting school and kinder, it mentally marks the start of 2022. With this, it is a great opportunity to reflect, reframe and plan the year ahead. To support you with this, in this episode of the Working Mumma podcast, I share with you 5 things to help you kick start 2022. 

The mental load is one of the top challenges experienced by working mums. There are always too many mental tabs open and it is exhausting. 

In this episode, I speak with Mia Northrop and Dinah-Rowe Roberts from Life Admin Life Hacks on how to reduce the mental load and work through your life admin to-do list. 

The mental load and life admin can be the cause of stress and anxiety for working parents. Good news, Mia and Dinah have tips, tricks, and advice to share with you on how to reduce your mental load and work through your life admin to-do list. Mia and Dinah give personal examples of how they have been able to reduce their life admin with positive impacts both personally and in their family. 

In this episode we chat about: 

* the impact of the mental load on working mothers
* influence and impact of patriarchal systems towards women
* how to free up headspace through systems and tools to reduce your life admin
* understanding the four categories of life admin
* the five foundational tools that enable a seamless life admin system
* how to have the discussion with your partner on equalising the mental load in your household 

Many people are exhausted from 2021, experiencing burnout, exhaustion, and fatigue from almost 2 years of living in a world with Covid-19. But, there seems to be optimism when looking to 2022 (stay away new variant!). 

It might seem hard to think about 2022 as I'm sure you are looking forward to a well-earned rest over the Christmas holidays. Although, you may have ideas and wishes for next year in your thoughts. 

Today's podcast goes through a simple process to help you clearly define 1 goal across your career, family, and personal life to help you move forward in 2022. 

The episode is supported by a free workbook to help you go through the process. Print this out and complete it when you have some quiet time to allow yourself to reflect on 2021, your values, and your why to help you define achievable goals for 2022. 

Just like there are 4 seasons in a year, there are 4 seasons in a woman's cycle and you can use this to your advantage. In this episode, I speak with leading kinesiologist Ilana Kosakiewicz on how to live in alignment with your cycle and strategies to manage burnout based on her own experiences. I didn't know much about kinesiology prior to this episode but learned so much from Ilana. 

Ilana Kosakiewicz is one of Australia’s leading kinesiologists, energy coaches, and yoga and meditation teachers. She is a wholefood lover, entrepreneur with a past life spent working in the corporate world as a CPA accountant. 

During this episode, Ilana shares her health journey with chronic fatigue and auto-immune disease and how this has taught her that slowing down, finding moments of stillness, living in the now, and listening to your body’s inner wisdom and intuition are not just important – they are essential.

We also chat about: 

* Tools, tips and strategies on using your inner power from living in alignment with your innate cyclical energy, menstrual cycle, and the moon

* Listening to the intuition of your body   

* Managing burnout and what Ilana learned from her experiences 

* How to manage stress and anxiety on an ongoing basis

* Importance of creating boundaries to ensure we don't burn ourselves out

* Value of self-care 

It has been a long year. You aren't alone if you are feeling burnout and limping to the end of the year. 

In this episode, I speak with health coach, Nikki Knieriem, owner of Mum-Me Fit Time, a mother of two young boys, part-time primary school teacher, and lover of all things health. She is passionate about helping women to optimise their health by focusing on four main pillars; exercise, nutrition, sleep and stress reduction. Nikki loves helping women to unlock barriers and practice self-care without adding overwhelm or one more thing on the to-do list.

During this episode, Nikki shares her tools, tips, and strategies on how you can use self-care to manage stress and burnout. She understands that time is limited, the to-do list is always long and often your own self-care practices fall further down the priority list.

We chat about: 

* Why we should spend time on self-care 

* Value of self-care, especially for working mums 

* Why self-care isn't just about the massages and instead find the small pockets of time that you can use to fill your cup 

* How to prioritise time for self-care 

* How to identify what self-care works for you 

* Transitioning out of lockdown live into our "new normal"

Managing the juggle of career and motherhood has its challenges and having a nutritious meal that our kids will actually eat is a whole challenge itself. It can be stressful working out what to eat with children each night. 

In this episode, I speak with Nutritionist Emily Zilic where she shares strategies, tips, and advice on meal planning and preparation.

Emily Zilic is a Nutritionist, wellbeing advisor, financial professional, mama and former competitive athlete. She works with busy families and individuals and corporate organisations who want to transform the way they eat, feel and live with nutrition. Her mission? To simplify nutrition for your wellbeing. Emily believes that when you feel your best, you can give your best. At work, home and play.

We talk about the value of planning your meals ahead of time and how cooking in bulk can save you time on those busy weeknights when everyone is hungry and you need to quickly put a meal on the table. Emily also shares tips on introducing new food to your children and how to lose those covid lockdown kilos. She has recently been trialing food delivery services and shares why she is looking at this for her family and experiences so far. 

Emily also reminds us to seek health advice from qualified professionals according to our needs and not follow a trend we might see online relating to our children's eating. 

This is a great episode with great tips, tricks and advice on meal planning and preparation to save you time and limit your food wastage. 

Have you heard of the term "Matrescence"?

I hadn't until recently.

We often don't talk about recovery after birth and how to prioritize time for looking after yourself with a new bub enough.

It takes ~9 months to have a baby and a similar time to recover. Our bodies are amazing, but we also need to let them heal after birth.

Building up to exercise is important. You don’t go from couch to completing a marathon in one run. You gradually build up to it over time. This is exactly the same as returning to exercise after you have had a baby.

Have you started to exercise again after bub and realised not everything felt as it should? In this episode, I speak with physio Kath Baquie and she explains, our pelvic floor is like a band that has been stretched and we need to allow it time to recover and strengthen again.

Kath and I talk about: 

* How our bodies are impacted by pregnancy in ways we don't expect 

* Why it is important to do pelvic floor rehabilitation 

* Rehab process after vaginal and caesarian births and building up to exercising again 

* Periods when you may experience pelvic floor issues and how to manage this

* Why you should have a postnatal assessment before returning to exercise after pregnancy 

* Understand what is a pelvic floor assessment 

* Tips to incorporate exercise into your everyday life with your children 

Returning to work after maternity leave can be quite daunting and challenging after having a period of time away. In this episode, I share with you five tips for returning to work after maternity leave. 

I like to think that returning to work after maternity leave is a transition. I don't believe you go to work one day, and you have returned after maternity leave. There are many mental and physical transitions that happen well before you open up the computer and log in again. 

Enjoy these 5 tips with a special bonus at the end. 

Resources mentioned in this episode

Lockdowns and working from home have benefited many working parents to allow more family time and reduce the office commute. As we enter the next phase of discovering our "new normal", in this episode I speak with Fiona Wilhelm, mother, an Innovation Coach for KPMG’s Australia’s Management Consulting Division, and the co-founder of a Future of Work employee support platform - 3two. 

We chat about all things flexible work, how parents can navigate flexible work arrangements in the future work best for them and their families. 

As Fiona highlighted people don't "go to work for the money, there's obviously, a base-level survival thing for some people. But at the end of the day, people want meaningful relationships in their lives, they want values alignment, they want to feel like they're making a difference. They want to feel like what they do make some impact. That underlines the approach to the future of work that is employee-driven and fostering the current war for talent. 

The lines between work and home have been blurred and flexible work is here to stay. There is now the opportunity for the office space to be reimagined on how it is used and for what tasks. This is doesn't happen very often and should be acted upon to re-evaluate how we work and interact going forward.

Fiona had many great hints, tips, and observations during our chat. As she notes, no one has all the answers. But this episode will leave you thinking about how you want to work going forward and what are your non-negotiables. 

Happy listening.

Welcome to Day 3 of the Working Mumma 3 Day Live Event Series. In this episode, I speak with Anne Koopmann-Schmidt and we talk about combating imposter syndrome.

We chat about: 

* What is imposter syndrome 

* Why we feel we need to know it all, but when we really don't 

* Why do people experience imposter syndrome and situations where it appears 

* Overcoming the thought "someone is going to find me out"

* Why confidence and mindset are important in overcoming and managing imposter syndrome 

* Importance of knowing your strengths and doing inner work 

* How you can turn imposter syndrome into a positive 

Connect with Anne Koopmann-Schmidt

Welcome to Day 2 of the Working Mumma 3 Day Live Event Series. In this episode, I share with you 3 Steps to Sharing the Mental Load.

The mental load is that feeling like we do everything, the organising, the present buying, planning, we remember everything & seem to bear the emotional labour for running the household and the family around you. Sadly the load isn’t always equal.

Why do women take this on? It might sound a little controversial but one thought is society & the expectations that have been passed down on what we “should” be doing as mothers. Traditionally women stayed at home to look after the family. But, in the 21st century with many women juggling career and motherhood, sadly some of the historical “norms” remain.

Does it have to be like this going forward?

No.

How can it change?

I’ve got strategies and a 3 step framework that I share with you in this episode to create better harmony in sharing the mental load. 

DOWNLOAD your free copy of "3 Steps to Sharing the Mental Load" as I talk about in this episode. 

Each day this week I am doing an Instagram Live and uploading the recording as a podcast episode as I know it can be a little tricky listening to an IGTV.

This is the first IGTV and I spoke with Joyce Watts, a corporate lawyer turned serial entrepreneur. In the past ten years Joyce Watts has started four successful businesses with 2 kids in tow and she is passionate about empowering women to create businesses so that they have the flexibility and freedom to be their own boss while juggling the demands of family life.

We chat about: 

* Tips about balancing work and managing the kids during school holidays (which is obviously different to remote learning)
* Outdoor & indoor activities for toddler & primary aged children
* How Joyce juggles work & her family life
* The importance of outsourcing as a business owner and working mum
* And much more! 

My guest today is Mikhaila Warbuton - the owner of Work It Mumma, a Career Coaching business specially focused on supporting mum’s in the workforce.

When you speak with a like-minded person who is just as passionate as you about supporting working mum's in career and motherhood, the energy is sure to go next level. That is exactly what happened when I spoke with Mikhaila. There is so much packed into this episode and you might need a pen & paper to take notes.

During the episode we chat about: 

* Mikhaila's experience of being made redundant 2 days before Christmas and how this was the push she needed to start her own business 

* Key lessons from being made redundant

* Why it is important to identify your values, priorities, long term goals, and what brings you joy

* Power of mindset and overcoming mindset blocks

* How to overcome imposter syndrome 

* How her priorities changed after becoming a mum 

* Sets to identifying and working towards your career goals 

* Strategies to have a career pivot 

* Job application & interview tips as a working mum

* Power of LinkedIn 

It was great to chat with Mikhaila and we covered a lot during this episode.  

Are you pregnant and soon to bring another child into your family? Do you want to hear a fresh voice that dispells many of the "perfect" parenting approaches and you can be the "good enough" parent? Today's episode is jam packed with so many hints & tips relating to parenting you are going to want to grab a pen & paper to take notes.

In this episode, I chat with Genevieve Muir, an Obstetric Social Worker and Parent Educator at the Mater hospital in Sydney, and also a mother to four beautiful boys. Genevieve is passionate about helping families adapt to the modern parenting world and all its challenges and not only survive but thrive.

During this episode we cover many different parenting topics to help you ditch the "perfect"parenting approach.

* Tips and advice on how to manage the transition from one to two children 

* Setting boundaries with children - It’s ok to say no 

* Strategies for managing mum guilt & why you only need to be around 30% of the time

* Benefit of defining your values with your partner and what you are trying to create as a family to do what is best for you & your family

* Why the biggest thing that gets in our way with parenting is ourselves

* How we can provide good foundations for our children so they can feel supported, resilient and confident

As a generation of parents, we are trying so hard and we're trying to be so perfect, we're pushing ourselves too hard. If anything we need to dial down that pressure and know that 30% is how much our children need us to be connecting and setting boundaries and being with their emotions. Our kids don't need perfect parents.

In today's episode, I am celebrating the 50th episode of the Working Mumma Podcast! Yes, crack the champagne mumma!

I little thought bubble I had almost 2 years ago turned into reality in January 2020! It’s been an amazing experience of learning, engaging, and growing through this platform. I have spoken to amazing people and enjoyed every single discussion I’ve had on the podcast.

Throughout all the episodes I've recorded there are 4 key themes that come up regularly. So, I thought for the 50th episode I’d share these 4 themes with you.

During a recent discussion in the Working Mumma Community, the topic of Keeping in Touch days was raised. A number of people weren’t aware of them or found out about Keeping In Touch days after their maternity leave. These are not new and are something that has been around for a number of years.

So, I thought I’d put together this episode for you to give you more details and information on Keeping in Touch days.

During this episode I cover:

* What are Keeping in Touch days?

* Who is entitled to Keeping in Touch days

* How can they be used?

* Examples and ideas of how to use Keeping in Touch days 

* Tips for setting up KIT with your employer

Keeping in Touch days is a great way to get a small top-up of funds whilst you are on maternity leave, allow you to have a smooth transition back to work after maternity leave, and remain connected with your employer.

Useful links for more information

Do you feel you have lost some of your identity since becoming a mum?  Mums often feel that they give 120% of themselves, and it can be hard to remember why you are doing what you are doing and maintain a sense of yourself. 

In this episode, I speak with award-winning business coach for women, Angela Henderson. We talk about maintaining your identity as a working mum and doing what lights you up and brings you joy.  Angela is the mum of 2, and has started two successful businesses from scratch all whilst maintaining true to herself on knowing her why.

In this episode we cover a lot: 

* How you can be a mum AND run a successful business 

* Hear why kids are not 100% of Angela's 'why'

* Learn about Angela's business journey and how she has built her businesses 

* Importance of managing your mindset and overcoming imposter syndrome 

* Why you should do what lights you up and brings you joy 

* Helpful tips and advice if you are thinking of starting your own business 

* Discover Angela's secrets for success 

I like this quote from Angela during the chat "make choice, take responsibility, keep rocking and rolling”. This was a great and insightful chat with Angela, no wonder she has been so successful in business.  

Connect with Angela Henderson

Do you look at your wardrobe looking for inspiration? Has your body changed after having kids? Are you wanting to feel more confident again both inside and out?

This week I chat with mum of 3 and personal stylist, Kamri Hill, owner of Kamri Hill Styling. As a fellow working mum, she understands how our body shape, confidence, and personal style change after children and has a passion to help women feel confident inside and out.  

If you are looking for tips and advice on creating your "mum" wardrobe, this episode is for you.  

During this episode we chat about:

* Role clothes play in our lives and relate to our confidence 

* Why taking the time to plan your wardrobe is an element of self-care and saves you time each day 

* How to identify your post-pregnancy/children wardrobe 

* How to make the "mummy uniform" suit your lifestyle 

* Why every wardrobe needs key basic items 

* How to combine a work and mum life wardrobe 

Kamri reminds us that our bodies change with children – it isn’t the same post children and that’s ok.  “Your wardrobe and closet should be a place of happiness. Everyday we start the day in the wardrobe and it should be a place of joy”.

Sadly the topic of pregnancy loss and infertility is something 1 in 4 women face.  But, we don't openly talk about it, and it's our own secret that we feel ashamed to share with others.  

My guest today is Dr. Monica Rajasagaram, a medical practitioner, writer, published author, and a life & growth coach for women and young girls.  

Dr. Monica Rajasagaram talks openly about her experience of secondary infertility with 5 miscarriages in 3 years. She shares how she navigated pregnancy loss whilst being a mum, wife, and having a successful career. Monica is open and honest in recounting her experience and what she learned along the way that can help other women. As Monica comments, the delivery of bad news & information relating to pregnancy can shape how you manage and deal with the news. Being a doctor herself, receiving the news regarding her pregnancies didn't make it any easier. 

We both talk about our experiences of pregnancy loss and reflect that loss needs to be more widely spoken about.  This is especially so for women that are trying to fall pregnant and they need to be aware of how common it sadly is and there is help available.  

As Monica explains “A loss is a loss, it doesn’t matter if it is your first or third baby. A pregnancy loss is still a pregnancy loss.”  

If you have experienced pregnancy loss or know someone that has, this episode will remind you that you aren't alone.  Everyone grieves differently has their own journey and that is ok.  

If you need to speak with someone, please reach out to Bears of Hope, COPE, or Beyond Blue.

Connect with Monica 

As working mums, we put so much pressure on ourselves and the mum guilt is real.  We are trying to be everything to everyone, but often not achieving what we set out to do.  

Good news – it doesn’t have to be this way.  

It starts with defining what is important to you and setting boundaries around this and being confident with the boundaries you have set.  As I discuss in the latest episode of the Working Mumma podcast,  it is ok to say no.

What this episode covers:

* Why having boundaries are important 

* What can we set boundaries for 

* How can we define boundaries in our lives 

* Importance of knowing your "why" in helping define boundaries 

* Hints & tips to help create and implement boundaries in your life

I love this Brene Brown quote relating to boundaries “daring to set boundaries, is about having the courage to love ourselves even when we risk disappointing others” 

Having boundaries helps working mums manage the many different hats we need to wear.  

There is also a special announcement within this episode - you have to listen to hear what exciting news we have coming up at Working Mumma.  

Relationships often take a back seat once we have children.  Our time and priorities are focused on our kids, but as I discuss with Sheena Schuy in this week's episode, it is important to make time for "couple-care".

Sheena explains, there is so much focus on the birth plan, having a child, and preparing for a baby, many people forget about the person that helped you become a mum in the first place. The relationship between the partners came first and we can't forget this.  It is what the family is built on, and a strong foundation between both parents is important to a happy and healthy family unit.  

During this episode we discuss: 

* How you can prepare your relationship to transition from a couple to parents (even if you already have children) 

* Understanding each other's goals and the importance of supporting each other to achieve these 

* Sharing the mental load in the relationship 

* Discuss the concept of "United parenting"

* Tips and strategies on how to remain connected with your partner 

* Knowing and understanding your partners "love language"

* Actionable steps to having a common approach to parenting with your partner

* How to improve your relationship with your partner 

* Why you need more fun & rest in your relationship 

I like this quote from Sheena during the episode “it’s so easy to lose yourself in parenting – both losing yourself and losing your relationship”.  

We need to continuously focus on our relationship during the season of parenting to ensure we remain connected.  Sheena gives great actionable tips and strategies that you can implement straight after listening with your partner.  

Let's talk about breastfeeding and pumping at work.

At the end of 2020, I put out a survey to working mums seeking their experiences as working parents across the stages of going on maternity leave, returning to work, and managing the juggle. The results are very interesting and I'll release the report shortly.

One topic that regularly came up was the lack of support employers gave in regards to breastfeeding and expressing at work. Many women reported that they weren't supported or provided a reasonable space which is against the law.

The decision to express at work is an entirely personal decision.

During this episode I share with you:

* Personal experience of pumping after I returned to work 

* Tips for pumping after you return to work from maternity leave 

* Go through 5 facts to support you in conversations with your employer regarding your wish to pump 

As a working mum, I know how stressful it can be returning to work both for you and your child. Remember fed is best.

Time is important for everyone, especially working mums managing the juggle of career, motherhood, and self-care.  Every working mum wishes they could find extra hours in the day to cross off their ever-extending to-do list.  In this episode of the Working Mumma podcast, I speak with the Productivity coach and your ultimate wing woman, Hollie Barac.

During the episode, Hollie gives actionable tips, strategies, and advice on how you can be most productive and can implement these today.  As Hollie explains “working mums have an innate ability to plan even if we aren’t natural planners”.

Hollie shares that productivity is not working 100 hours, it’s not being a slave to your desk.  Productivity is making the best use of your time, whatever that may be.  This will be different for everyone as some people are most productive in the morning, whilst others are at night.  Hollie shares her experience of extreme burnout during 2020 after not taking her own advice and how she is now listening to her mind & body.   

This conversation with Hollie changed my perception and thinking towards productivity.  Rather than looking outward, it involves looking inward and doing what is best for you at the time.

Feel like you are doing everything for everyone in your family and not getting much help?

Mum's take on more of the mental/emotional load. We remember the school activities, birthdays, and what food we have run out of. No wonder we feel like we have a million things going on at any one time, it's because we do.

BUT we don't have to carry the load on our own. It can be shared with your partner or tribe around you.

In this episode I share 5 ideas for sharing the mental load.

This episode is packed with so many gems of gold and inspiration to help you, Mumma on the topic of self-care.  It is a must-listen what with Lisa Kroesche Boyce, founder of The She Rebellion and she empowers women to reclaim their power with confidence and calm.  

Lisa and I talk about the important topic of self-care and how as busy working mums we can take control of the actions, feelings, and purpose that drive self-care to enable you to nurture, honour and grow in yourself.  As Lisa reminds us, we were a person before we became a mum and you deserve to find that person again.  

Self-care doesn't need to be something that you practice for months apart.  Lisa shares strategies on how to build little self-care practices into your daily routine to help you Mumma.  

Tune in to hear:

* Discussion on "what is self-care"

* Lisa lifting the veil on self-care

* Why you can't give to people if you can't give to yourself 

* Strategies to look inward rather than outward for self-care practice 

* How to allow yourself to see what lights you up to determine what self-care strategies work for you 

* Why knowledge is power

* Why women should value themselves more 

* And so much more

Remember that self-care is caring for yourself - you can't pour from an empty cup.

Connect with Lisa

The age-old question "what's for dinner?" is something that haunts every parent.  In this episode, I share with you a simple but effective framework to help you meal plan a month in advance in under 30 minutes.