If this episode resonated, send it to one woman who’s trying to do everything right but still feels tired.

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Most busy women don’t struggle with mornings because they lack discipline.

They struggle because they’re trying to fix the wrong thing.

If your mornings feel rushed, foggy, or heavy, the issue probably doesn’t start when your alarm rings.

It starts the night before.

In this episode, I break down the one sleep rule that changed how my mornings feel, especially during full weeks with work, responsibilities, and big goals. This isn’t about perfect routines or becoming a morning person. It’s about creating conditions where rest actually happens, so your mornings stop compensating for exhausted nights.

This episode is for women who:

1. already try hard
2. have a lot on their plate
3. want better energy without adding more rules to their mornings

1. Why your morning routine isn’t the real problem
2. How “rewarding yourself at night” quietly sabotages your energy
3. The 10-3-2-1-0 sleep rule, explained in a realistic, non-rigid way
4. Why subtraction matters more than adding another habit
5. How caffeine, food, work, and screens affect sleep more than we think
6. What consistency actually looks like when you have a social life
7. How to start improving sleep without overhauling your entire routine

You don’t need a stricter morning routine.

You need nights that support the life you’re trying to build.

If your mornings feel hard, stop fixing the morning.

Start the night before.

If this helped you, send it to one friend who feels overwhelmed.

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Overwhelm doesn’t usually come from having too much to do.

It comes from carrying everything in your head.

In this episode, I’m sharing one simple weekly reset that completely changed how I experience my work and my time. It’s a single habit I come back to every week to clear mental overload and create a real sense of progress.

This episode is for women with full, demanding lives who feel like their days never really end, even when they’re working hard.

1. Why overwhelm is often a mental load problem, not a time problem
2. The difference between planning more and thinking more clearly
3. How a weekly brain download helps you stop carrying your entire week in your head
4. Identifying what actually moves the needle and what can wait
5. Planning your week in a realistic way that matches your energy
6. Why feeling progress matters more than doing more

You don’t need a new system.

You need a moment to unload your mind.

As you listen, notice what feels lighter just by hearing this. Then try the reset once this week and see what changes.

Wellness can easily start feeling like a full-time job.

Too many habits. Too much information. Too much pressure to “do it all.”

In this episode, I’m not sharing what’s trendy or impressive.

I’m sharing the wellness habits I actually keep; the ones that stayed after years of trying what didn’t.

This episode is for women with full, demanding lives who want wellness to feel supportive, not heavy.

1. Why wellness often feels overwhelming, even when you’re doing “all the right things”
2. The shift from adding habits to keeping what actually works
3. How a weekly brain download can instantly reduce mental overload
4. Why hydration and sleep are foundations, not afterthoughts
5. Eating clean most of the time as a way to support your nervous system
6. Daily movement as a form of self-trust, not discipline
7. The role of quality social interaction in a sustainable, fulfilling life
8. How to choose one habit that feels light enough to keep this week

You don’t need to do everything.

You just need to keep what supports you.

As you listen, notice which habit feels the easiest to return to right now, and start there.

In this insightful and warmly candid episode of Good in Motion, Juliette welcomes Liz Carrillo, an operations consultant and money coach who shares her personal journey from financial uncertainty to empowerment. Together, they dismantle the taboos around money, revealing how honest conversations about finances can bring clarity, confidence, and control—especially for overwhelmed women entrepreneurs navigating the delicate balance between business and personal life.

Liz opens up about her early challenges with debt, the importance of developing a healthy money mindset, and the practical steps she took to create a personalized financial plan she calls a “money map.” Their conversation touches on the realities of transitioning into entrepreneurship, the necessity of planning for uncertainty, and the power of reframing financial language to create a more supportive relationship with money.

Throughout the episode, Juliette and Liz offer grounded wisdom on honouring individual needs and timelines, embracing the slow and steady path to financial well-being, and celebrating milestones in ways that nourish the soul rather than deplete the wallet. This episode is a compassionate invitation to slow down, reflect, and build a money story that truly supports the life and business you want to create.

Meet our guest:

Liz Carrillo is an Operations Strategist and Money Coach for women. Her journey with money started in 2012, when she was a recent college grad juggling two part-time jobs and over $20K in debt. Instead of continuing to avoid her finances, she made a choice to face the truth and create her first money plan, a decision that shifted everything from fear and avoidance to clarity and confidence.

Today, Liz helps women and entrepreneurs do the same: move from financial chaos to financial confidence. Through a blend of strategy, soul, and mindset, she empowers her clients to build first-generation wealth, run businesses with ease, and create legacies rooted in what matters most.

Resources:

Liz Carrillo's Instagram: https://www.instagram.com/lizcarrillo.co/

Liz Carillo's email: liz@buenabadconsulting.com

Dave Ramsey's books about personal finances were referenced as a helpful resource for Liz: https://store.ramseysolutions.com/money/books/?_bc_fsnf=1&Author=Dave+Ramsey

In this heartfelt and grounding episode of Good in Motion, Juliette sits down with Rachel Richards, a family filmmaker and photographer whose work invites overwhelmed women entrepreneurs to slow down and savour the delicate, fleeting moments of family life. Together, they explore how shifting from a perfectionist mindset toward embracing the unpredictable nature of children and family creates space for authentic connection and memory-making.

Rachel opens up with vulnerability about her own journey—leaving a high-pressure healthcare career to pursue her creative calling, wrestling with burnout, and the transformative power of breath work and ritual in re-centreing herself. She shares how her approach to family films captures not just images, but the textured feelings and genuine interactions that meaningfully document where a family is in time.

This conversation is a warm invitation to let go of rigid expectations, to embrace presence and imperfection, and to nurture practices that restore energy and clarity. For any woman entrepreneur seeking balance, groundedness, and a path back to creative joy, Rachel’s story and insights offer compassionate guidance and soulful inspiration that linger long after the episode ends.

Takeaways:

• Slowing down creates space to be fully present with your family and yourself, deepening connection and joy.
• Letting go of perfectionism invites more authentic creativity and reduces frustration in both business and life.
• Child-led moments hold the most genuine emotion and foster real memories beyond posed expectations.
• Burnout often stems from carrying old work habits into new ventures, signaling the need for an identity shift.
• Consistent morning routines anchored in breath work and journaling cultivate clarity, calm, and resilience.
• Trial and error is a natural part of crafting habits that truly serve your evolving needs and seasons.
• Physical movement, tailored to your energy levels, replenishes strength and supports overall well-being.
• Supporting others through generosity can be a powerful way to align purpose with impact, no matter your resources.
• Gratitude for relationships helps anchor you in love and perspective, especially during challenging seasons.
• Embracing patience with yourself as you grow opens the door to unexpected personal and professional transformation.

Meet our guest:

Rachel Richards is the award winning Phoenix-based photographer and filmmaker behind Rachel Richards Photo and Film, where she specializes in deeply intentional, in-home, documentary style family photos and films. She also creates botanical black and white fine art prints at Rachel Richards Fine Art.

Resources:

Rachel Richards PhotoFilm – Rachel Richards' family photography and videography services website for family films and photography, based in Phoenix.

🌐 Website: https://rachelrichardsphotofilm.com

📸 Instagram: https://www.instagram.com/rachelrichardsphotofilm/

Rachel Richards Fine Art – Rachel Richards' online print store offering black and white botanical fine art prints.

🌐 Website: https://rachelrichardsfineart.com

📸 Instagram:

In this powerful and deeply human episode of Good in Motion, Juliette speaks with Shabnam Naz Ansari, founder and CEO of The Volunteer Well, Canada’s first federally registered mutual-aid-based charity.

Together, they explore why asking for help feels so hard, how giving from your authentic self creates real connection, and why receiving support is one of the most courageous things you can do.

Shabnam opens up about her personal journey, the breaking points that shaped her, losing and rebuilding her relationship with her children, and the moment she realized her strength lived in vulnerability—not perfection.

This conversation is filled with warmth, truth, and unexpected wisdom that will stay with you.

• Mutual aid is rooted in community, connection, and helping without judgment.
• Most people genuinely want to help, but asking for help often triggers shame or fear.
• Giving from your authentic self recharges you rather than burning you out.
• Receiving support is just as important as giving, because it deepens your relationships.
• Successful people often avoid asking for help due to pressure, pride, or fear of being seen as weak.
• Burnout often comes from performing or over-giving, not from genuinely serving others.
• A sustainable social enterprise relies on community collaboration, not just donations or grants.
• Daily rituals and intentional pauses help you reconnect with your “why.”
• Naming your inner critic helps you move through impostor syndrome.

Shabnam Naz Ansari is the Founder and CEO of The Volunteer Well, a federally registered mutual-aid-based charity in Canada. After a successful career as a senior executive, she experienced a series of personal and professional challenges that reshaped her understanding of strength, community, and purpose.

Her journey includes rebuilding after losing custody of her children, navigating isolation, and discovering that receiving help is foundational to healing. These experiences led her to create The Volunteer Well — a grassroots, community-driven charity focused on mutual aid, accessibility, and human connection.

Today, she leads programs supporting seniors, women, children, and newcomers while empowering local chapter leaders across Canadian communities.

The Volunteer Well: https://volunteer-well.org

How often do you check in with how you really feel?

In this thoughtful conversation, Juliette sits down with Counsellor Leena Mehta, founder of At Ease Counseling, to explore what it means to slow down in a world that never stops. From running ultra-marathons to recognizing when to rest, Leena shares practical ways to create emotional balance, set boundaries, and honour what your body and mind are telling you.

Whether you’re on your wellness journey or learning to ask for help, this episode is a gentle reminder that paying attention to your emotions is the first step toward true balance.

• Balance isn’t about doing less — it’s about noticing more.
• Asking for help is an act of courage and emotional awareness.
• Rest and movement can coexist. Both are vital for long-term wellbeing.
• Reflection builds resilience. It teaches us to respond instead of react.
• Boundaries protect your energy. They help prevent burnout and keep you connected to yourself.
• Healing takes time. Progress is found in slowing down, not speeding up.

Meet Leena Mehta:

Leena Mehta is a registered clinical counsellor and founder of At Ease Counseling in Burnaby, BC. Drawing on her global experience and diverse training, she helps clients navigate anxiety, trauma, and life transitions with compassion and grounded insight. Her approach blends Acceptance and Commitment Therapy, EMDR, and Emotionally Focused Therapy to create a space where healing feels safe, human, and sustainable.

Learn more about Leena’s work at https://ateasecounseling.ca/

In this episode of Good in Motion, Juliette sits down with Meryl Schroyen, co-founder of The Sound of C, to talk about her journey from hiding behind shyness to embracing authenticity as an entrepreneur.

Meryl shares candidly about leadership, the taboo of money, building a business abroad, and the boundaries she’s learned to set to avoid burnout.

This honest conversation is packed with lessons for women entrepreneurs craving balance, confidence, and growth.

• Leadership is rooted in authenticity and human connection, even at the highest levels.
• Money is often a taboo subject, but the reality of reinvesting, not paying yourself, and finding creative support through partnerships and collaboration is part of entrepreneurship.
• Boundaries — like not working weekends — are crucial to protecting mental health and avoiding burnout.
• Building a business abroad comes with language barriers, cultural differences, and resilience-testing challenges.
• Shifting from shyness to showing up authentically opens doors to opportunities and stronger relationships.

Meryl Schroyen, is a creative strategist and entrepreneur originally from Belgium.

At just 20, she founded a non-profit leading international humanitarian projects, and her path since has been all about growth — from managing large-scale events in Europe to helping Canadian businesses expand their reach.

Most recently, Meryl co-founded The Sound of C — a company that helps leaders and organizations grow through strategy, community, and genuine connection.

As an entrepreneur, she’s known for her authenticity, humility, and resilience. Meryl’s journey reflects the realities of entrepreneurship — from tackling money struggles to prioritizing mental health and setting boundaries.

Meryl’s Business

Learn more about The Sound of C (website)

Follow The Sound of C on LinkedIn (They write cool posts)

Hotels & Venues

Hotel Victoria (Toronto) — Hosts