What if a handful of tiny actions could improve your sleep, energy, stress AND the way you show up each day?

You've no doubt heard about the power of life-changing habits, right? The problem is these are often so BIG and overwhelming. Much as we'd like to, there isn't time to fully build them into our life. But what if it could be easier?

In this episode I'm sharing how micro habits are the REAL secrets to transformation. These tiny actions let you build the foundation for much bigger change AND they're a lot more doable.

Listen to find out seven micro habits that have most changed my life - some of them I've only recently learned about!

In this wellness episode, learn habits to:

• sleep better
• reduce stress and anxiety
• cut down screen time
• help with join or muscle pain
• get more accountable
  
  
  

Listen to Next:
Episode 273: Vertical Ladders aka Why is Change so Hard?

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

How do our emotions impact our body? How deeply does healing need to go?

This is a fascinating conversation on the nervous system with Dr. Scherina who specializes in network spinal, helping babies, children and adults to heal trauma and tension patterns built up over time in the body. Her work has helped with everything from stress to seizures to ADHD.

Listen for a holistic perspective you weren’t expecting and an INVALUABLE look at the link between our emotions, experiences and body.

This is the REAL self care.

In this holistic healing episode:

• What is network spinal and how does it work?
• How does trauma get trapped in the body?
• Ways to release stress and tension in the body
• Understanding the root of healing
• Caring for your nervous system

CONNECT WITH DR.SCHERINA

Website: https://www.integratewellnesscenter.com/
Instagram: @drscherina

Listen to Next:
Episode 260: Wayfinding

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

Are you struggling with weight loss? Often going from dieting to feeling out of control with food?

I’m going to share with you some secrets in this episode as a non-diet nutritionist and behavior change specialist that has helped people get healthy for over a decade.

And do you know the biggest breakthrough you can make to finding comfort and confidence in your body? Understanding why it has NOTHING to do about weight and what tools are so much better than diets.

This is a deep healing solo episode that challenges you to look beyond the numbers but if you’re ready to hear it, this wisdom can take you EXACTLY where you want to go.

In this non-diet wellness episode:

• BIGGEST patterns creating dependency on food
• 5 mindset & psychological shifts to make
• Why dieting actually works AGAINST us
• Body confidence without a goal weight
• Moving past the numbers to sustainable health
  
  

Listen to Next:
Episode 271: The Jeans that Didn't Fit

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

Do you get that inner voice telling you to stop hiding, delaying or ignoring your joy? Maybe a nudge that there’s something more.

This inspirational episode is all about giving you encouragement to tap into all your passions and to stop worrying about fitting into a box that someone else or the world made for you.

Founder of Unconventional Life podcast and community, Jules Schroeder joins us to share her story of how a near-death experience woke her up to fulfilment and possibilities.

Warning, you can’t listen to this one and not take action!

CONNECT WITH JULES SCHROEDER

Website: https://www.unconventionallifeshow.com/

Listen to Next:
Episode 265: Overcome Creativity Blocks

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

How many times do we stop ourselves from going after our dreams? Why do we tell ourselves we missed our chance?

This is an episode to challenge all the nonsense in your head that says you can’t. It’s to inspire you to go after the thing you’ve been thinking about – whether it’s been weeks, months or decades.

In this motivational episode:

• 5 most common blocks to our dreams
• How to shift your thoughts towards the possible
• One BIG exercise to launch you forward

If you’re feeling lost or frustrated, listen to this one!

Listen to Next:
Episode 268: Your Higher Self

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

Sometimes the secret to healing and finding joy…is in giving.

This is an interview that will touch the deepest parts of your heart and awaken something beautiful. Artist Samalia Swan shares her story of mindful living and embracing the present.

Samalia transformed an experience of loss and grief into unconditional love and connection for strangers. She’s now done over five hundred drawings, sharing them with people around the world – creating a moment of “one heart.”

Her work is beautiful but the way she makes people feel seen and honoured is the most powerful art - no matter their background or past.

In this mindset episode we talk:

• Personal loss and healing
• The power of unexpected kindness
• Finding healing through giving
• Living in the moment
• Staying authentic in a filtered world

Listen for a BIG inner spark!

More on this Episode here

CONNECT WITH SAMALIA SWAN

Website:https://www.samaliaswan.com/
Instagram: @samalia.swan
Join her community

Listen to Next:
Episode 265: Overcome Creativity Blocks

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

Why is change SO hard?!!!

You can read all the books, try the hacks, and journal a full novel, yet STILL feel miles away from the transformation you crave.

The truth is, you're missing one fundamental first step. It’s something tiny yet incredibly powerful, a step that can skyrocket your personal growth.

I'll be honest with you—it's not glamorous or easy. It doesn't come with a catchy hook. It requires serious work. But if you commit to this step fully, you WILL see the changes that have seemed impossible for weeks, months, or even years.

In this solo episode, I’m diving into all the details and the behavioral science behind why this step works so well, and why other strategies (like willpower and motivation) often fall short.

In this mindset episode, you'll discover

• Why willpower is NOT a good first step toward self improvement
• The myth of habit making
• How to leverage what you're already good at to boost where you struggle

Listen for a personal growth secret that’s stronger than any motivation!

Listen to Next:
Episode 270: Going Silent

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com

How often do you think about your pelvic floor?

If you’re like most women, probably not until you feel pain or discomfort. Even though pelvic floor health is essential for basic every day functions like going to the bathroom and ease and enjoyment in everything from sex to squatting in the gym.

Dr. Marie Fernandez, PT, DPT shares common pelvic floor issues we might overlook or ignore and helpful tips on how to prevent problems for the future. We’re stripping away the shame around this important women’s health area and giving you answers.

In this women’s health episode we talk:

• Common pelvic floor issues
• Pelvic rehabilitation (from incontinence to dyspareunia)
• Why we need to think about more than kegels
• Exercises & practices to boost pelvic health
• How to find support

RESOURCES

Book: www.feelgoodnakd.com/7steps
Rio Plan: www.corpaofitness.com
Podcast: www.feelgoodnakd.com