The Self Care Project Podcast

How to Stay on Track Through the Holidays. This episode is all about 5 simple tips to help you stay on track through the holidays, managing the family time with your goals and progress still intact.  We like to follow the 80/20 rule. You don't have to deprive yourself to find success. Changing your mindset from I can’t, to I can have that today, helps balance our mental and emotional health when i...

In this episode we're sharing 3 tips to help you manage the holidays without leaving your family get togethers completely exhausted. 1. Stop thinking anyone has changed. You've been working hard on you and your goals and mindset...but that doesn't mean anyone else has. Adjust your expectations and keep yourself in mind. Adjust your attitude and acceptance of others and give up the notion that you...

How. to Take Time for Yourself During the Holidays Top 3 things to help us with our selfcare through the holidays.  1. Saying No. We often feel the pressure to say yes and to be at all the things and we end up run down and exhausted and stressed from trying to cram it all in over the holidays. Learning to say No to protect your time and mental space is a great way to help you through the holi...

Why Are Habits Important for ADHDers?  4 Strategies For Being Consistent. Prioritizing habits like sleep, nutrition, and movement are all things you've heard before...perhaps there is a reason we keep saying it ;) Grounding is another technique that can be incredibly beneficial in managing and supporting your ADHD. Grounding is the practice of bringing your focus to what is happening, physica...

ADHD & Relationships:  How to Stay Connected This episode is all about our relationship with our significant other, but is applicable to any relationship. We're sharing 6 areas of consideration when helping manuever your relationships while sharing some strategies that we have found to be helpful.  1. Distraction/Hyperfocus -obsession with one thing and the struggles with active list...

ADHD & Parenting:  5 Tips for Being More Effective: 1. Manage your own symptoms It's ok to admit when we need help, and often there is a huge sigh of relief once we actually get the help we need. Understanding what's going on when you're diagnosed with ADHD and how to advocate for yourself is a huge step in being able to manage your symptoms. Seeking therapy and medications is 100% ok and...

Self care is why we're here and it's important that we understand our practice of self care is unique to who we are. But it is a non-negotiable when it comes to helping reducing our stress and managing our mental fatigue and mindset. We have to allow ourselves the time and space to quiet our minds and take care of ourselves, while releasing the guilt we feel for all the things that might not be ge...

Motivation v Discipline We often think that our struggles in reaching our goals is due to a lack of motivation. We are tired, so we aren't motivated. We are busy with other things, so we aren't motivated. We could do X if only we had Y. The truth of the matter is, it's not often a lack of motivation, but a lack of discipline. Doing the things when you don't feel like it. Getting up early when we w...

If you've been here, you know we've been talking about habits. The good, the bad, and the non-negotiables. In this episode we're  taking you through some of our habits, opening up about some struggles, and encouraging you to find and give grace as you explore and implement this process. Whatever season of life you find yourself in, creating sustainable habits that support your goals is not on...

Breaking Bad Habits Step 1: Make it Invisible: Reduce exposure, remove the cues from your environment *Once you've identified your bad habits, it's time to remove it. Distracted by your phone? Turn off notifications, delete social media apps; Watch too much Netflix? Hide the remote, unsubscribe to your streaming services; Trying to create healthier eating habits? Keep the healthy options front and...

Creating Good Habits   Who are we and why are we here?  Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her ow...

Creating Habits From the author of Atomic Habits by James Clear, Kasey and Stacy chat about how to start to build better habits. Good habits can create freedom!  We are all so busy so trying to imagine adding one more thing to your plate is often daunting to say the least. Change doesn't have to be drastic.  Tiny habits build over time can lead to huge changes over time.   Build bet...

How to be your own best advocate! We aren't born with the ability to know how to advocate for ourselves, and in some settings, it's not always encouraged. But luckily for you, we've got some simple steps that can help you find your way in the world of self-advocacy.  1. Know Yourself - developing some self-awareness is a critical step in learning the art of advocacy. The more you tune into wh...

This week we talk all about how to schedule and plan for success.   Front loading your week Talking with your kids, your spouse Know your boundaries & what you want to make time for.  Does it support your goals or make you happy? How do we plan for the unexpected? Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health...

Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. &nbs...

We hear a lot about sleep and MOST OF US know that we need 7-9 hours of sleep BUT WHY?  Stacy & Kasey talk about the importance of sleep and the impact that it has on fitness, nutrition, your brain as well as your immune system.  To read more about how to improve your sleep visit a recent blog post on strategies to help. Who are we and why are we here?   Stacy and Kasey, both pr...

Sun, Fun, and Sleep As a kid, we looked forward to summer break the most because it meant staying up late, sleeping in, eating a million snacks, and being completely lazy if that’s what I decided to do. Now that we’re adults, it all seems a little less carefree, but there is still plenty of fun to be had. However, disrupted sleep is at the root of all things health related. Sleep is when our body...

Soaking up the Summer Sun but not the Toxins Protecting our skin all year round is important, but there is no greater time, than the summer, to really pay attention to what is going on your skin and how much sun exposure you’re getting. We’ve got some favorite products we’re here to share to help you make some healthy swaps where your skin care is concerned. Ingredients are extremely important, bu...

Hunger, Hydration, and Supplementation Understanding your hunger cycle is key in being able to properly fuel and support your body. Discerning true hunger from other emotions is also an important discovery that many of us still struggle with. We eat when we’re stressed, when we’re bored, when we’re sad or lonely, etc. It is very common for people to emotionally eat, but we’re here to help. We’re g...

Summer Food Prep Ok, summer is here and it's HOT!! How many of us feel like cooking when it’s hot? We certainly don’t. Give me all the easy, cold recipes that I can keep on the ready during those hot summer days. In this episode we’re pulling out all the summer hacks when it comes to staying on track for the summer. From keeping a salad bar in your fridge, to making your own popsicles and sweet tr...

Wear the Swimsuit - Showing up in Confidence Sis listen, we know and can sympathize with your lack of wanting to sport the bikini but hear us out. When is the last time your kid said something about your swimsuit, or anything you’ve worn lately? When you’re out having fun, is anyone talking about your outfit? The answer is probably not!! And there’s a good reason for it! Your kids don’t care! What...

We often get stuck in the daily grind so one of the things we look forward to every year is summer reading.  Put your phone down, get off the computer, relax and enjoy a good book.  The perfect compliment to sitting by the pool or on the beach.  So today we both have three recommendations for a personal development, professional development and a "just for fun" fiction book.   Stacy's Recs: Atomic...

Every now and then a topic pops up that we feel passionate about and a new episode is born from that passion. This is one of those episodes and we would love to hear your thoughts. Should the girl’s dress code at school be responsible for controlling the thoughts of the male staff? I’m not even sure why we’re having to discuss this, yet here we are. But, before we go too far down this road, there...

6 things that can contribute to burn out  How can you use these 6 things to assess what is best for you and your family? Transformation & Change How does Self Care fit into this framework? For the complete blog post visit www.stacygartner.com or Kasey talks about failure and values on her blog at www.revolutionarywellnessblog@wordpress.com. Who are we and why are we here?  Stacy and...

 ADHD is difficult. Having ADHD as a woman can make you feel a little crazy.   Try to be a parent and contribute to your family on top of that!  We spend so much time, as high achieving ADHD women trying to fix ourselves, we often fail to show ourselves some grace & self care.   Thank goodness for the kids that will one day know we did our best and for the partner...