The Self Care Project Podcast
by The Self Care Project Podcast
Who are we and why are we here? Stacy and Kasey, both health & fitness; wellness 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! Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com or connect with Kasey on IG @kaseysfitnessmom or read her blog at www.revolutionarywellnessblog.wordpress.com.Follow our podcast on IG @the_selfcare_project_podcast
Episodes
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GETTING BACK ON TRACK
Making your routine work for you is essential in finding and sustaining success. It starts with your goals and figuring out what you need to do to accomplish them. A big part of this is understanding time management and when you can make the time. And we’re not sacrificing sleep for it. Make an...
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MINIMALIST SELF CARE
WHO ARE WE? 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...
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WAYS TO RELIEVE STRESS
WHO ARE WE? 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 Program...
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BACK TO BASICS: HEALTHY HABITS
Back to Basics: Healthy Habits! 1️⃣10k steps 2️⃣Drink 1/2 BW in water 3️⃣Prioritize Protein 4️⃣Intentional movement every day that you enjoy 5️⃣Sleep 7-9 hours Ways to stay consistent? 1️⃣Set up reminders, alarms, notes app, or tasks in google calendar have been great for daily habits. I love a...
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WAYS TO IMPROVE MENTAL HEALTH
TOP WAYS TO IMPROVE YOUR MENTAL HEALTH? CHECK THESE OUT: Relax and reduce stress. Don’t be afraid to do a little trial and error here. When are those moments when you feel the most relaxed? What are you doing? Where are you? Who is with you? Being able to identify some of these are going to be...
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DRINKING ALCOHOL & SOBRIETY TRENDS
WHO ARE WE? 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...
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CHALLENGES IN SELF CARE ROUTINES
This episode we’re talking about challenges we sometimes face when it comes to practicing self-care. And just know, that if you experience any of these or struggle with them in any way, you’re not alone. Feeling Guilty - we all have gone through this particular emotion which is often why we never...
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THINGS I WOULD TELL MY YOUNGER SELF
WHO ARE WE? 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...
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BURNOUT V LACK OF MOTIVATION
This episode is all about Burnout and Lack of Motivation. Whether is with a job, family, working out, or just the hustle and bustle of life, this episode is full of useful nuggets to help you maneuver those moments when you the weight of the responsibilities starts to feel too heavy. 5 Things…
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HOW TO GET YOUR FAMILY TO EAT HEALTHIER
WHO ARE WE? 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...
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HOW TO AVOID WEIGHT GAIN WHEN YOU START TO WORKOUT
WHO ARE WE? 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...
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CREATING AN EPIC RELATIONSHIP WITH YOURSELF WITH SELF TALK
How we SPEAK to ourselves can make ALL of the difference when it comes to your sense of self. Positive self talk can improve your mental health, lead to greater life satisfaction and can reduce stress. I am not asking you to be a STOIC but I am asking you to invest a little time in YOU and see…
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HOW TO PUT YOURSELF FIRST: BEFORE YOUR PARTNER AND YES YOUR KIDS
WHO ARE WE? 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...
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REAL PARTNERSHIP: What Does it Mean to be a Partner?
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…
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SELF CARE VS SELF LOVE. WHAT'S THE DIFFERENCE?
In this episode we're keeping it pretty simple, but talking about two things that we care a lot about. Self-Care and Self-Love. It's February, the month of love and who better to love than yourself. And we're talking about being self-absorbed and selfish. We're talking about prioritizing our...
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HOW TO STOP QUITTING WHEN YOU GO OFF PLAN
So you've finally started and things are going well...until they aren't. This episode is all about your Why. What is it? Why is it important? What do you do when you keep quitting and not how to break the cycle? This episode gives you some necessary steps to consider so that the next time things…
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Habits You Need to Break Today!
WHO ARE WE? 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...
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TURN YOUR DREAM LIFE INTO REALITY
Today we're talking about breaking it down to help each of you turn your dream life into a reality. So how do we do that? Some simple steps from an amazing book, Compound Effect, here's what we felt were 3 starter steps to get you going. The first step is the first step but beyond that, here are…
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Manifest it! Vision Board Basics and External Motivation
WHAT YOU NEED What is a vision board? A visual representation of your goals! No matter how big or how small these can be POWERFUL but they don't work unless you do! There really aren't any rules about what your board should look like but the one rule is it should include YOUR vision. You are…
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NEW YEARS RESOLUTIONS 5 WAYS TO STOP QUITTING ON YOURSELF
NEW YEARS RESOLUTIONS 5 WAYS TO STOP QUITTING ON YOURSELF 1. Realistic & specific with your Goals We totally have talked about this a few times and we will post the previous episodes in the notes but make sure your goals are attainable and realistic and when you know that you can get really...
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GOAL SETTING FOR 2023
GOAL SETTING FOR 2023 What do you want? Get serious with yourself set aside the ideas of what others think you should want. Sit down with your significant other and talk it out. Do a brain dump and everything that's on your list and then go back and prioritize it. But be open about it and get...
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Wrapping up 2022: Reflecting on your accomplishments!
Wrapping up 2022 with gratitude & appreciation for what you have accomplished. Before we start looking ahead let's take time to really celebrate how hard we worked over the last year. 1. Look back at your goals for 2022. Self-reflect and get to know who you are and how you've changed. 2. Check…
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Back to Basics: Healthy Habits!
Back to Basics: Healthy Habits! 1️⃣10k steps 2️⃣Drink 1/2 BW in water 3️⃣Prioritize Protein 4️⃣Intentional movement every day that you enjoy 5️⃣Sleep 7-9 hours Ways to stay consistent? 1️⃣Set up reminders, alarms, notes app, or tasks in google calendar have been great for daily habits. I love a...
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Best Self Care Gifts
Best Self Care Gifts The holiday season is in full swing and as we work on our gift lists and people we plan to buy for, here are some of our favorite ideas. Stacy's idea of an experience basket is at the top of my favorite gift ideas. What a great way to create memories at the holidays without...
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Create Your Own Traditions
CREATE YOUR OWN TRADITIONS It doesn't always work out that we get to be around family or that we want to be around family during the holiday season. In this episode we're sharing some of our traditions, old and new, how they came about and why it's important to always do what's best for you and...
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How to Stay on Track Through the Holidays
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…
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Dealing with Family & Relatives During the Holidays
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…
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Taking Time for Yourself During the Holidays
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....
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Why Are Habits Important for ADHDers? 4 Strategies For Being Consistent
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...
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ADHD & Relationships: How to Stay Connected
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....
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ADHD & Parenting: 5 Tips for For Being More Effective
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…
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ADHD & Type A: Tips for Self Care
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…
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Motivation v Discipline Ep 24
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...
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How to Match Your Goals and Habits
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...
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Breaking Bad Habits
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…
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Creating Good Habits
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,...
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Building Better Habits
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…
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How To Be Your Own Best Advocate
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...
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How to Plan For Success
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?…
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Preparing Your Environment for Success!
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...
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Sleep and How it Affects Fitness, Nutrition, your Brain and Immunity
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...
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Summer Series: Sun, Fun, and Sleep
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…
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Summer Health Series: Soaking up the Summer Sun but not the Toxins
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...
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Summer Health Series: Hunger, Hydration, and Supplementation
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…
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Summer Health Series: Summer Food Prep
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...
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Summer Health Series: Self Confidence and WHY You Should Wear the Swimsuit!
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...
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Summer Reading Picks
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...
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Uniforms, Dress Codes and Why I am NOT Responsible for Your Urges!
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...
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Do you have burn out and what can you do?
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...
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Women, Parenting, and Self Care with ADHD Pt 2 The Self Care Episode
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...
About this show
Who are we and why are we here? Stacy and Kasey, both health & fitness; wellness 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! Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com or connect with Kasey on IG @kaseysfitnessmom or read her blog at www.revolutionarywellnessblog.wordpress.com.Follow our podcast on IG @the_selfcare_project_podcast
Hosted by
The Self Care Project Podcast