Thrive Like a Mother Podcast

What if you didn't need a complete life overhaul to start feeling better?In this episode of Thrive Like a Mother, Ebony sits down with returning guest Traci Kasper, founder of One Small Step Walks, to talk about slowing down, rebuilding after setbacks, and why consistency matters more than perfection.After a surgery forced her to pause a lifestyle built around movement and momentum, Traci found herself facing many of the same fears so many women experience: feeling behind, frustrated by setbacks, and questioning her progress. What she discovered was that growth isn't linear, healing takes time, and one small step truly can change everything.Together, Ebony and Traci discuss sustainable habits, identity shifts, community support, and how mothers can stop chasing perfection and start making progress.In this episode, we discuss:Why slowing down isn't the same as falling behindThe difference between consistency and perfectionHow to rebuild after setbacks and life interruptionsWhy small habits create lasting changeSustainable approaches to wellnessThe power of community and accountabilityLearning to trust yourself in new seasonsMoving through the messy middleHow to create momentum without burnoutPractical first steps for overwhelmed momsConnect with TraciInstagram: @onesmallstepwalksStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

A few months ago, I found myself reflecting on one of the most important lessons I've learned as a podcaster, a mother, and a woman building a life with intention:Sometimes consistency is not the goal. Sometimes capacity is.In this episode of Thrive Like a Mother, I'm sharing why I chose not to push through when my energy wasn't there, how motherhood has changed my capacity, and why listening to our bodies isn't weakness; it's wisdom.If you've been feeling exhausted, overwhelmed, stretched thin, or guilty for not being able to do everything the way you used to, this conversation is for you.In this episode, we discuss:✨ Why consistency and worthiness are not the same thing✨ The difference between discipline and self-abandonment✨ How motherhood changes our capacity✨ Why burnout often starts with ignoring our signals✨ The importance of sustainability over productivity✨ Practical questions to ask when life feels heavyPlus, I share the mindset shift that is helping me build a life that feels supportive instead of exhausting.🥘 Free Meal Plan & Prep WorkbookIf you're tired of staring into the fridge at 5 PM wondering what's for dinner, I've got something for you.My free Meal Plan & Prep Workbook will help you:✨ Create a weekly meal plan that works for your real life✨ Reduce the daily stress of deciding what's for dinner✨ Save time during busy weeks✨ Build a simple meal prep rhythm that feels sustainable✨ Feel more confident feeding yourself and your familyBecause nourishing yourself shouldn't feel overwhelming.🔗 Download the free workbook here.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What happens when you're managing school forms, meal plans, doctor appointments, activities, work deadlines, family schedules, and everyone else's needs—all at the same time?In this episode of Thrive Like a Mother, Ebony sits down with Nicole McConnell, mom of two and founder of Dreamy Dens Events, to unpack the invisible mental load so many mothers carry every day.Together, they explore what it looks like to navigate motherhood, marriage, entrepreneurship, and family life without constantly running on empty. Nicole shares how she's learning to set boundaries, build intentional systems, protect her energy, and create a life that reflects her values rather than society's expectations.This conversation is a reminder that exhaustion is not a badge of honor, burnout is not a milestone, and you don't have to carry everything alone.In this episode, we discuss:The invisible mental load of motherhoodWhy modern moms feel overwhelmedHow to build and strengthen your villageSetting boundaries without guiltBalancing motherhood and entrepreneurshipCreating intentional family rhythmsProtecting your energy and capacityTeaching children healthy boundariesHow to stop saying yes to everythingPractical tools for managing mental overloadConnect with NicoleInstagram: @dreamydenseventsWebsite: https://www.dreamydensevents.com/🎉 Nicole has also graced all Thrive Like a Mother listeners with $25 off any services. Use code THRIVE when you purchase any services on her site. Code expires on August 31, 2026.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What happens when life forces you to stop ignoring yourself?In this deeply honest conversation, Sarah Beaver returns to the Thrive Like a Mother podcast to share what happened after surviving stage 3 cancer, taking a year away from work, and making the life-changing decision to leave her 27-year corporate career behind.This episode is about intuition, burnout, survival mode, nervous system healing, and learning how to trust yourself enough to choose a different life — even when the path ahead isn’t fully clear.Sarah opens up about:The moment she knew she couldn’t go back to corporateHow cancer became a wake-up callThe cost of ignoring your intuitionRebuilding life as a single momWhy podcasts, journaling, meditation, and community changed her lifeThe pressure women feel to “have the whole plan”Moving from survival mode into intentional livingIf you’ve been feeling the quiet nudge that something in your life needs to change… this episode might be the confirmation you’ve been waiting for.Connect with Sarah:Instagram: @itssarahbeaverPodcast: Creating SunshineFree Resource: Sunshine MomentsStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

In part two of this deeply personal series, Ebony shares what happened after she finally faced her story… and what it looked like to actually write it.As she worked through multiple drafts of her chapter, she realized something was missing:God.In this episode of Thrive Like a Mother, Ebony opens up about growing up feeling fatherless, wrestling with the belief that God had abandoned her, and the fear of fully including that part of her story in her book chapter.This conversation explores:Why vulnerability feels harder on paperThe spiritual tension of feeling abandoned by GodHow healing strengthened both self-trust and faithWhat it means to stop editing your truthWhy becoming a bestselling author transformed her identity beyond writingEbony also shares the unbelievable story of how this book opportunity wasn’t even originally meant for her — proving that sometimes God is positioning you long before you realize it.If you’ve ever questioned your purpose, struggled with self-worth, or felt afraid to fully own your story… this episode will meet you there.📖 Join the Book Launch TeamBe You Brand Volume 3 officially releases on September 1st, and I would love for you to be part of this journey with me.By joining the launch team, you’ll get:✨ Early digital access to the book before the public release✨ A first look at my full chapter and story✨ Behind-the-scenes updates throughout launch week✨ Opportunities to support and celebrate this project alongside our communityIf these episodes resonated with you, this book will take you even deeper.🔗 Join the launch team here: https://atigbranding.myflodesk.com/supporttheauthorsStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

This episode is layered.In part one of this two-part series, Ebony takes listeners behind the scenes of her journey to becoming a bestselling author — a process that began long before writing the chapter itself.Before Sedona.Before the manuscript.Before the words hit the page.There was story mining.In this deeply personal conversation, Ebony shares what it looked like to revisit painful memories, face the abuse she had only spoken about out loud before, and uncover the thread connecting her survival, healing, motherhood, and purpose.This episode explores:What “story mining” actually isWhy writing trauma feels different than speaking itThe connection between self-trust and healingHow surviving shaped the woman, coach, and mother she is todayWhy thriving begins when we stop abandoning ourselves in the middle of our storyIf you’ve ever wondered how your pain connects to your purpose… this episode will meet you there.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

There are seasons where you feel like you can do it all……and then there are seasons where even the smallest things feel heavy.In today’s episode, I’m sitting down with returning guest Samantha Edu, Licensed Professional Counselor and DEI practitioner , to talk about what it really looks like to slow down without losing yourself.We’re unpacking:What it means to “meet the moment” instead of pushing throughThe difference between a “vase season” and a “teacup season”How self-abandonment shows up in subtle, everyday waysWhy your body is always communicating with you (and how to listen)The power of doing one brave thing to begin healingHave you been feeling stretched thin, disconnected from yourself, or like your capacity just isn’t what it used to be? This conversation will help you breathe again.Connect with Samantha:Website: SamanthaEdu.comInstagram: @brownheartwellnessYouTube: Brown Heart TVStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if the problem isn’t that you’re doing motherhood wrong — but that you’re carrying too much?In this episode of Thrive Like a Mother, Ebony sits down with Amy Briggs, founder and CEO of Aviva, to talk about the invisible mental load of parenting and how intentional systems can create more space for joy, presence, and connection.Amy shares how her work as a speech language pathologist, her lived experience as a mom, and what she witnessed in families during and after the pandemic led her to build a tool designed to relieve the constant scheduling pressure parents face.This conversation covers:What the invisible mental load of motherhood really looks likeWhy moms often feel like they’re failing even when they’re doing so muchHow technology can support families without creating more overwhelmWhy perfectionism keeps parents exhaustedHow creating more breathing room helps us become more present with our kidsThe connection between happier parents and happier childrenIf you’ve ever felt like the project manager of everyone’s life, this episode will make you feel seen.🌿 Stay until the end for your Place to Land; a grounding reminder to carry into your week.Connect with Amy:Website: withaviva.comInstagram: @with_avivaLinkedIn: Amy BriggsStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

There’s a part of the journey we don’t talk about enough.The waiting.The unknown.The messy middle.In this episode of Thrive Like a Mother, we’re diving into what it really looks like to stay grounded, nourished, and faithful when life isn’t fully making sense yet.Inspired by the story of Abram and Sarai, this conversation explores why the waiting season can feel more physically and emotionally exhausting than we expect and how neglecting our needs can make it even heavier.We talk about:Why the messy middle feels so draining (even when you’re “just waiting”)The connection between nourishment and obedienceThe 3 types of nourishment every mother needs: physical, mental, and spiritualHow comparison and burnout creep in during waiting seasonsWhy community is the missing piece for sustaining you through it allIf you’ve been feeling tired, stretched thin, or questioning where you are in your journey… this episode will help you come back to yourself.✨ And if you’re in Atlanta, you’re invited to experience this in real life at The Morning Table and Seasoned Conversations where food, faith, and community come together.Remember:The messy middle isn’t a punishment… it’s preparation.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

If you’ve ever felt like you’re doing everything on your own… this episode is for you.In part two of this conversation with Laura Parr, we shift from identity and alignment into something just as important — community, support, and being seen.Because the truth is, many of us aren’t actually alone…we’re just focused on the people who aren’t showing up.In this episode, we talk about:Why you may have more support than you realizeHow to stop giving power to people who aren’t in your cornerThe role of community in healing and growthLetting yourself be supported (without guilt)Showing up authentically and giving others permission to do the sameThe deeper meaning behind Seasoned ConversationsIf you’ve been craving connection, feeling unseen, or questioning who’s really in your corner… this conversation will shift your perspective.And if you're local to Atlanta, GA we'd love to see you at the table on May 9th at Seasoned Conversations.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What happens when the life you worked so hard for… no longer feels right?In this deeply honest and unfiltered conversation, I’m sitting down with one of my closest friends, Laura Parr, to talk about what it really looks like when something no longer fits. our job, your relationships, or even the identity you’ve been holding onto.We talk about:The moment you realize you're no longer alignedWhy feeling “not enough” often starts in childhoodHow your body signals when something is offLetting go of expired dreams without guiltRaising confident children by modeling self-trustWhy your worth has nothing to do with your titleIf you’ve been questioning your next move, feeling stuck, or wondering if it’s time to let something go… this episode will meet you right where you are.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

For a long time, I believed thriving was something I needed to figure out. Something I could think my way into.But through motherhood, healing, and learning to listen to my body, I discovered something different. Thriving isn’t something you arrive at. It’s something you practice.In this episode of Thrive Like a Mother, we talk about what it actually means to build a life that supports you instead of draining you. We explore how food, rest, emotions, and nervous system regulation are not afterthoughts , but the foundation of thriving.In this episode you’ll learn:Why thriving starts in your bodyHow ignoring your body’s signals keeps you stuck in survival modeWhy mothers often disconnect from their own needsSmall daily practices that help you move from surviving to thrivingI also share how learning to nourish my body, slow down, and respond to my needs has changed how I show up as a mother and entrepreneur.And if food and meal planning feel like one of the biggest barriers to nourishing yourself right now, I share how my Kitchen Confidence Sessions help moms build real-life systems for feeding themselves and their families with ease.Thriving isn’t perfection. It’s listening, responding, and practicing care for yourself again and again.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if aging wasn’t about decline… but refinement?In this grounding and wisdom-filled conversation, Ebony sits down with holistic coach, plant-based wellness educator, and herbal supplement founder Keshila Jones to redefine what vitality truly means. Especially for women navigating motherhood, caregiving, entrepreneurship, and life transitions.At 54, Keshila shares how she measures vitality through mental clarity, intentional rest, aligned movement, and spiritual connection.Together, they unpack:Why sustainable wellness beats quick fixesHow small daily habits create lasting lifestyle shiftsWhat a holistic lifestyle really includes (it’s more than food)Listening to your body’s signals before burnout hitsGentle ways to start prioritizing your health without overwhelmHow plant-based living and herbal support can complement your wellness journeyIf you’ve been craving a grounded, realistic approach to feeling better in your body, then this episode is your invitation to begin.You are not behind.You are allowed to start today.Connect with Keshila:Instagram: @92plushealthWebsite: 92plushealth.comStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

We’ve been taught that speed equals success.Move fast. Stay busy. Push through exhaustion.And if you slow down? You’re falling behind.But what if slowing down isn’t weakness, but wisdom?In this episode of Thrive Like a Mother, Ebony shares a powerful reframe on rest, urgency, and what it really means to succeed as a woman and mother.You’ll discover:How hustle culture keeps women stuck in survival modeWhy your nervous system needs a slower pace to feel safeWhat it looks like to redefine success in different seasons of lifeThrough her personal journeys in pregnancy, motherhood, and entrepreneurship, Ebony explores how choosing presence over pressure creates space to heal, regulate, and truly thrive.If you’ve been feeling exhausted, behind, or disconnected from yourself this conversation will feel like coming home.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Motherhood can feel especially heavy when life is unpredictable and you’re carrying more than most people can see.In today’s episode, Ebony sits down with Onesa Anozie (social worker, medical mother coach, author of She Found Peace, and mom of three) for a deeply honest conversation about what it means to keep going through uncertainty, release mom guilt, and redefine thriving in hard seasons.Onesa shares her lived experience navigating long-term hospitalization and a kidney transplant journey with one of her twin boys. She offers practical, compassionate tools for self-compassion, resilience, and emotional regulation especially when you feel overwhelmed, overstimulated, or alone.In this episode, we talk about:Holding grief and gratitude at the same timeRedefining thriving beyond perfection or performanceSelf-compassion practices that strengthen resilienceHow community support can help you feel less aloneSmall, gentle steps to care for yourself when you’re depleted🌿 Stay until the end for your Place to Land; a grounding reflection to help you exhale and carry peace into your week.Connect with Onesa:Instagram: @shefoundpeace & @onesaanozieWebsites: onesaanozie.com & shefoundpeace.comBook: She Found Peace (available on Amazon)Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Are you exhausted by living online but still feeling disconnected?In this Season 5 premiere of Thrive Like a Mother, we’re naming something many women are feeling but haven’t said out loud. It’s the quiet burnout from performative living and the deep craving for embodied, in-person connection.In this episode, we’ll talk through:Why I think digital connection isn’t satisfying us anymoreWhat actually shifts in your nervous system when women gather in personHow slowing down and returning to real-life rhythms helps you thriveYou’ll also hear a recap of Seasoned Conversations and why this gathering confirmed something powerful that I repeat often: we were never meant to do life alone.Season 5 is about returning to ourselves, choosing presence over urgency and rooted living over rush.If episode resonates, share this episode with a woman who’s craving something deeper right now.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

If you’ve ever watched someone else’s slow morning and felt a moment of “why not me,” this season finale will feel like a hand on your shoulder and a breath you’ve been holding. We close a stretching year with gratitude, a reality check from a good friend, and a grounded plan for how we move with more intention in 2026. We start with how a moment of comparison crept in from a quiet reel, a busy house, and tears that told the truth. From there, we unpack how to honor the season you’re in without shrinking your dreams. We asked better questions; where can softness live in your actual day, and how can presence become a practice when mornings are messy? The answers? Tiny pockets of calm, container gardens instead of perfect plots, and rituals that fit real life. We talk about grace, faith, and the steady work of noticing what is already good. We talk through a shift that fueled my big vision for Seasoned Conversations, an intimate dinner series launching January 16, 2026 at Creators Kitchen. Every dish will tell a story. Every prompt will invite reflection. The goal of this dinner is simple, leave the table with a full belly, a lighter heart, and a clear sense of renewal for the year ahead. The throughline is community: we don’t do 2026 alone. We set the table, take off the mask, and let comparison melt in the warmth of being seen. If you're local to Atlanta, come sit with us on January 16th at Creators Kitchen. Get your tickets here: https://SeasonedConversations.eventbrite.com And if you're not local, don't worry I will be creating more moments throughout 2026 for us to connect in-person and virtually. But remember, you always have a seat at the Thrive Like a Mother table.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Your voice changes the room when you dare to use it. We sat down with powerhouse women from the She Is Made For More community to unpack what “made for more” really mean and why it doesn’t require perfection, hustle mode, or doing everything alone. From posting a shaky application video to stepping onto a stage, their stories show how courage grows inside the right circle and how collaboration turns fear into fuel. We dive into the mindset and mechanics of community-led growth:how to enter rooms with curiosity instead of a pitchwhy coffee-and-connect calls spark real opportunitieshow accountability from friends who get it keeps you moving when self-doubt is loud. You’ll hear practical ways to partner by sharing strengths, asking for help and how collaboration marketing and relationship-building can lift both your business and your wellbeing. We also get honest about balance. These women are building brands, raising kids, loving their people, and tending to their own nervous systems. Expect simple, repeatable practices you can use now: meditation streaks that quiet racing thoughts, breathwork for stress relief, journaling for clarity, and somatic cues that help you trust your gut. The throughline is compassion. Baby steps count, your timing is valid, and your story matters more than you think. If you’ve felt the nudge to do more but freeze at the door, this conversation is your permission slip. Walk in, be fully yourself, and let community meet you halfway.Connect with these powerful women:Erin @behind_emcSarah @sarah_arvizuWendy @_wendyfit & @_stronherTraci @onesmallstepswalksStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if your thirties are less about having it all figured out and more about finally choosing what fits? We sit down with Grecia Ruiz; author, speaker and founder of Italy Brides. We trace the real path from living on autopilot to building a life and business shaped by values, purpose, and time freedom. No hustle theater. No perfect timing. Just a series of honest check-ins, small brave steps, and a bubble bath that changed everything. Grecia shares how a simple values exercise became her North Star to steer big decisions.listing single words in silencegrouping themesusing one daily question; does this take me closer to what I value? That clarity revealed what wasn’t working in a stable project management role and why previous baking ventures drained more energy than they returned. Grecia's breakthrough was designing work for alignment first. Italy Brides was born from that clarity and she now helps modern brides plan destination weddings in Italy with a grounded plan and calm execution. We also dig into the power of community and coaching to turn fear into motion. Grecia and I met in a room full of women building purpose-led businesses. Her single decision led to mentorship, momentum, and a new definition of what’s possible. Grecia’s recent chapter in This Time It’s Personal shows the vulnerable side of change and why self-worth must come before strategy. Her book recommendation, Worthy by Jamie Kern Lima, frames the difference between external confidence and internal worth—and how believing you’re worthy now unlocks action you can sustain. If you’re craving impact, time freedom, and a life that matches your values, this conversation offers a practical map and real encouragement. Listen, take one small step today, and tell us the value you’re choosing to live by this week. Connect with Grecia on Instagram @itsgreciaruiz and @italybridesStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if the bravest thing you do today is tell the truth about how you’re really doing? This conversation with Tahis Blue traces a powerful arc from survival mode to self-trust, guided by breathwork, community, and the unglamorous courage to keep going when life feels stacked against you. We sit with processing ambiguous grief after COVID, the shock of becoming a parent under lockdown, and the lingering loops of fear that won’t let go. Then we map steady ways forward that actually hold up in real life. Tai shares her midlife reclamation with radical clarity: the tools that helped her reintegrate into the world, the moments her children became mirrors for unfinished wounds, and the practices that rewired her nervous system to feel safe again. Breathwork for Tai has become more than a technique; it’s become a homecoming for the body and a daily reset for an overstimulated mind. We talk about learning to ask for help when family support shifts, and how fitness serves as a low-friction training ground for resilience. Some days you lift heavy, some days you sit on the bench and breathe, and both count. This is a story about rebuilding without an audience. It’s honest conversations with people who “get it,” choosing safe listeners who don’t shrink your truth, and letting community remind you that you belong here as you are. It’s parenting with open eyes, modeling repair over perfection, and trusting that the answers you seek are already in your heart. If you’re tired, if you’re tender, if you’ve come too far to quit now, this episode offers tools you can use today and a voice that says keep going. Connect with Tai on Instagram @buildwithtai for resources and to be the first to hear when her breathwork community, Breath Lab, opens.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if your strongest years are still ahead because you stopped training for the mirror and started training for your life? We sit down with trainer and entrepreneur Miles Richards of Rich Work to unpack how a brutal Achilles tear, constant overwork, and a faith-led reset transformed his approach from aesthetics to stewardship. Miles takes us through his commitment to the grind that led to injury and the moment he realized he wasn’t practicing what he preached. From there, we get the blueprint for sustainable fitness:treat rest like trainingbuild stress relief into your weekhonor the unsexy habits that make results possible For moms carrying a heavy mental load, Miles offers a refreshing start line: choose what you like first, then build momentum with 10‑minute wins, playful movement with your kids, and the “read and react” method to stay consistent when schedules shift. We tackle comparison head-on, especially around postpartum “bounce backs,” and reframe the narrative toward self-love and purpose. Miles shares simple strength markers plus realistic nutrition, recovery, and mindset cues you can actually follow. Faith threads it all together as he frames fitness as stewardship. Caring for the body that lets you protect, provide, and be present for the people you love. If you’re ready to stop chasing shortcuts and start building strength that lasts, this conversation gives you practical steps and a grounded mindset to keep working with compassion.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Some days begin and end in tears; sometimes theirs, sometimes ours. When the storm hits, the most powerful thing we can offer our kids isn’t a perfect script or a quick fix; it’s a steady presence that says, you are safe here. I’m sharing how choosing calm over urgency transforms meltdowns into moments of trust, and why witnessing can do more than convincing ever will. We unpack the shift from fixing feelings to holding space for them. I talk through real-life moments with my three kids, what changed when I stopped matching their energy, and how co-regulation teaches emotional safety without lectures. You’ll hear two simple tools you can use today: name what’s true—“You’re tired; I’m tired too”—to help both nervous systems downshift, and reflect after the dust settles to build self-awareness and repair. Along the way, we explore boundaries and limits, why stepping away for five minutes can save the moment, and how open body language, gentle tone, and small choices restore a child’s sense of control. This conversation is for anyone living through toddler tantrums or kid-sized hurricanes and wondering how to stay grounded. You’ll leave with practical steps that fit real life: breathing before reacting, giving options, using an emotions poster or bedtime debriefs, and remembering that presence matters more than perfection. Your kids don’t need you to be a robot; they need you to be human and consistent, a safe place they can trust when feelings overflow. If this episode meets you where you are, share it with a friend who needs a reminder that calm is contagious.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if buying a home wasn't just a financial decision but a turning point in your story? In this episode, we sit down with Scott Harris; top New York City agent and author of The Pursuit of Home. We unpack why the path to your front door is your hero journey and how a clear vision transforms stress into momentum. Scott’s childhood of moving between parents taught him how place shapes identity, and that insight powers his people-first approach to real estate and life. Scott and I reframe home as a launch pad for the life you’re building. Scott shares how to slow down, build a vision before you tour, and interview agents with better questions so you feel seen and supported. We dig into his signature Magnetic Method—Activate, Align, Amplify, Attract—a simple framework that helps buyers and builders clarify what matters, rally the right partners, and stay the course when the market feels noisy. From negotiating in a high-pressure city to guiding anxious clients through big transitions, Scott shows how empathy and structure reduce overwhelm and lead to better outcomes. You’ll get grounded habits you can use today: protect a quiet hour in the morning, limit doomscrolling about rates and politics, and communicate your vision with people who lift you. We talk about couples with different styles, the surprising stat that most buyers hire the first agent they meet, and why intention beats urgency. Most of all, we return to a powerful truth: a well-chosen home can host community, launch a business, and anchor healing. If you’re navigating change—new parenthood, divorce, or a fresh start—this conversation offers a roadmap and the reminder that you don’t have to do it alone. Connect with Scott:Instagram: @scottieharrisLinkedIn: Scott HarrisStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

The 5 p.m. dinner question doesn’t have to send your nervous system into a spiral.  In this episode, we dig into why that moment feels so charged and offer a grounded path to replace panic with peace—starting with one simple anchor meal each week that fits your real energy, your calendar, and your family’s rhythms. Instead of chasing perfect recipes, we build a plan that actually works on a Tuesday. I share what I learned from a nutrition certification about eustress vs. distress and how those states show up in the kitchen. We map the alarm–resistance–exhaustion loop many parents know too well—opening the fridge, scrolling delivery, burning out—and then flip it with practical tools that cut decision fatigue. From theme nights like Taco Tuesday or Breakfast-for-Dinner to tiny preps that take minutes, you’ll learn how to design dinners that support you, not drain you. I'll also walk you through a short guided visualization to feel the difference between scramble and steady, plus journal prompts to pinpoint your personal stress trigger and choose one anchor meal that meets your true capacity. We talk realistic time windows, kid preferences, backup 15-minute meals that still feel nourishing, and how to gently teach better habits without ditching the joy of eating out. By the end, you’ll have a clear framework to avoid the 5 p.m. spiral and move through evenings with more ease. If you’re ready to trade burnout for better rhythms, press play and pick your anchor meal for the week. Grab my FREE meal plan and prep workbook and join the Cook Like a Mother Circle to plan with us every week.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

A birthday turns into a love letter to growth. Gerald, my husband, joins me on the mic for his 34th and ended up tracing our family story arc. From two restless freshmen in a class we couldn’t stand to a home full of tiny feet, takeout picnics, and an unexpected sense of calm. Along the way we unpack the myth that a four-year degree is the only path to a good life. And why chasing titles left us more anxious than secure. The shift came when we started designing for resilience: skills over status, options over ego, and a family baseline we can always return to. Parenting remade our definition of love. Gerald talks about learning patience and empathy as daily practices as a father. We get honest about dividing roles by strengths, protecting our children from adult stress, and using simple rituals to reconnect—dance breaks in the kitchen, a shared plate, a song that time-warps us back to the early days. Comfort became our north star, not as an excuse to coast, but as proof we built a safe landing when life throws us curveballs. Gerald leaves us with a simple piece of relationship advice: step outside your ego to find a path forward together. If you’re craving practical, tender takeaways on partnership, parenting, career choices, and creating a steady home, this episode is for you. If this resonated, tap follow, share it with a friend who needs a reminder that love can adapt, and leave a quick review so more parents and partners can find the show.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

If your calendar is full but your cup is empty, this conversation will meet you right where you are. We sit down with licensed therapist, executive wellness coach, and mindfulness instructor Samantha Edu to explore why the bravest move isn’t another push. Your next brave step is the pause that lets you breathe, listen, and move with intention. From her powerful “fan line” story to the creation of her “Positioned To Pause” retreat, Samantha shows how community care, compassion, and worthiness can turn stretching into strength. We unpack her signature ROOT framework; Reflect, Open, Overcome, Thrive. Her framework weaves mindfulness, journaling, visualization, and movement into everyday life. Samantha shares how doing “one brave thing” each week rewired her voice, led to a self-created leadership role, and built partnerships rooted in purpose rather than perfection. We talk about the hidden cost of hustle, the guilt many moms carry when they rest, and how five guilt-free minutes can begin a larger shift from survival mode to sustainable growth. We get personal in this episode:redefining bravery on your own termsunlearning self-censorshipchoosing to include yourself in the life you’ve built for others We explore motherhood as a mirror, workplace community as a lifeline, and wellness as making room for your whole self. Get ready to swap scarcity for overflow and urgency for alignment. Connect with Samantha at:www.samanthaedu.comIG: @brownheartwellnessTikTok: @samanthaeduPodcast: Brown Heart Wellness PodcastYouTube: BrownHeartTVStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What if your meals matched your life instead of your ideal? In this episode, we dig into how seasons like new motherhood, busy work sprints and healing change our capacity, cravings, and priorities.  The ebb and flow of life isn’t failure, it’s feedback. By reframing food as support, not perfection, we trade guilt for practical tools that help us nourish ourselves and our families with less stress and more intention. We unpack the three anchors that make this shift real: awareness, flexibility, and compassion. Awareness means naming your current season with honesty. Being real about your time, energy, and emotional bandwidth, so your menu fits that reality. Flexibility looks like crock pot wins, 15-minute dinners, sheet pan staples, and inviting help from the people you live with. Compassion releases comparison and honors changing needs across pregnancy, postpartum, toddler years, and career demands. We also talk about modeling a healthy food story for our kids. Choosing curiosity over rules, consistency over perfection, connection over performance. You’ll leave with simple, repeatable steps so whether you’re rebuilding after a hard week or leaning into a slower rhythm, these strategies will help you create ease without abandoning nutrition or your budget. Want extra support in your journey? Grab my FREE Meal Plan & Prep Workbook, then tell a friend and start together. Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Strength doesn’t start under a barbell—it starts at home, in the kitchen, with the tiny choices that quietly shape your days. We sit down with Wendy, an eight-year fitness coach whose goal is to train the woman and not just her body. We unpack how food becomes a love language, a source of discipline, and a path towards lasting self-trust. From moving in with a partner and juggling fur babies to navigating old habits that resurface, Wendy shares how boundaries, belief shifts, and gentle structure keep her grounded in a season full of change. We dig into the moments that rewired her view on nutrition: her father’s health scare that exposed the cost of everyday habits and a post-divorce reckoning that turned “lose 10 pounds” into a full-body, full-heart transformation. You’ll hear her strategies that fit real life:why the 80/20 rule sustains family traditions without guilthow to romanticize meal prep so it feels like care rather than a choreSimple habit upgrades that actually move the needle.Think protein pasta on busy nights, bright, fresh ceviche when you want light and clean, and coffee orders that you can still enjoy with eating your macros instead of drinking them. This conversation is for the mom in survival mode, the woman who wants energy back, and anyone ready to trade perfection for progress. We talk quality of life over scale victories, fueling to match changing activity levels, pantry setups that encourage better defaults, and baby steps that stack into unshakeable confidence. By the end of this episode, you’ll have a new lens for your kitchen. How it can be a training ground where consistency, compassion, and strength are built one small decision at a time. To stay connected with Wendy, help on your fitness journey or to get plugged into her community:Follow on Instagram @_wendyfit or @_stronherCheck out the Stronher website.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Gratitude isn't just a feel-good practice—it's a powerful tool that can completely transform how we experience motherhood. After years of healing from trauma, I've discovered that cultivating gratitude has been the bridge that's continues to carry me from merely surviving to genuinely thriving.This episode dives deep into practical, realistic ways to incorporate gratitude into your daily life, no matter how busy or challenging your current season may be. Whether you're nursing a newborn, managing toddler tantrums, or navigating the complex emotions of raising older children, these strategies can fit seamlessly into your actual life—not some idealized version that requires hours of quiet contemplation.The beauty of gratitude isn't that it erases our challenges—it doesn't. But it does widen our perspective to remember the joy that exists alongside difficulty. As mothers healing from our own past experiences while trying to create something different for our children, this wider perspective isn't just nice—it's necessary for breaking the cycle of survival mode.Ready to discover how finding just one thing to be grateful for each day can change everything?Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What does it mean to truly thrive after trauma? At 71, Dr. Greg Linkowski calls this his "last and best quarter" – a remarkable perspective from someone who witnessed his father's attempted suicide as a teenager, navigated a demanding medical career, and experienced the heartbreak of raising and losing a special needs child. Dr. Linkowski's journey through childhood trauma to purposeful living offers profound insights for anyone seeking healing. His candid discussion about breaking generational cycles of alcohol use resonates deeply, as does his emphasis on daily spiritual practice. "God loves desperate people," he shares, reflecting on the desperate search for healing during his son David's decade-long battle with a rare neurological condition. Writing his memoir Dare to Thrive wasn't just about sharing wisdom – it became another step in his healing journey. Dr. Linkowski discovered that revisiting painful memories brought unexpected emotional challenges, proving that healing is ongoing rather than a destination. His refreshing honesty about not "consistently thriving" offers hope to those who feel discouraged by setbacks in their own healing process. For listeners navigating trauma, Dr. Linkowski provides practical wisdom: prioritize self-care, establish a faith practice, seek professional help including therapy and medication when needed, build a support network, and find mentors. "You can't pour from an empty vessel," he reminds us – essential advice for caregivers who often neglect their own wellbeing. What's your legacy? For Dr. Linkowski , it's not his professional accomplishments but the love, generosity, and forgiveness he hopes to leave behind. Connect with Dr. Greg Linkowski on Instagram @thegreglinkowski_m.d. Read his story in Dare to Thrive available on Amazon and Barnes & Noble.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Your worth isn't measured by your productivity, and your rest shouldn't be treated as a reward you earn only after completing an endless to-do list.  This powerful truth forms the foundation of this episode where I dive deep into the complicated relationship ambitious Black women often have with rest. Growing up watching my mother work tirelessly—studying in our bathroom after long workdays—I internalized the belief that exhaustion was the price of success. But after years of pushing until my body literally gave out, forcing unwanted breaks through illness, I've learned a transformative lesson: rest isn't what comes after the work is done. It's what sustains us so we can show up fully in every area of our lives. The shift from viewing rest as a reward to embracing it as a priority doesn't happen overnight. It requires consciously scheduling moments of pause throughout your day, protecting that time as sacred, and reframing what success looks like. When we make this shift, something beautiful happens—we show up differently as mothers, entrepreneurs, partners, and friends. We model for our children that their value isn't tied to productivity. My daughter Olivia now sees me taking intentional breaks, and I'm teaching her that rest is strength, not weakness. Ready to reclaim your rest? This episode has you start by auditing your beliefs about rest. We'll learn how to: incorporate micro-rest moments into your day fiercely protect your rest time include rest in your definition of success Remember, rest is resistance in a culture that glorifies burnout. It's restoration for a body and mind that carry so much. And most importantly, it's your birthright—something you deserve right now, exactly as you are. Share this episode with another ambitious mama who needs permission to pause, and let me know how you're prioritizing rest this week!Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What happens when we give away our power, quill by quill, in search of acceptance and love? The journey back to self-worth becomes the ultimate act of courage and creativity. Deborah Weed's story stopped me in my tracks. After spending three years bedridden with excruciating pain from an undiagnosed condition (later discovered to be a grapefruit-sized fibroid tumor), she emerged transformed—not just physically, but with a profound understanding of self-worth that changed everything. "Nobody can take your power from you," Deborah reveals, sending chills down my spine. "We give our power away quill by quill because we think that we're going to have somebody love us." This revelation became the foundation for Paisley the Musical, her Broadway-scale creative project featuring a porcupine fashion designer who sacrifices her quills to please others. For those struggling through grief, trauma, or loss, Deborah offers wisdom earned through suffering: feel your emotions fully rather than suppressing them. "When you feel something fully, whether it be the despair, the pain, whatever it may be... it dissipates," creating space for creativity and healing to flow. Perhaps most inspiring is her "why not?" philosophy. At a stage when many would settle, Deborah embraces ambitious dreams with "no budget, all heart," reminding us that creativity unexpressed will cause pain either way.  Ready to reclaim your quills and rewrite your story? Listen in as Deborah and I explore what it truly means to thrive like a mother. Connect with Deborah on Instagram @Deborah.weed. Visit paisleysfashionforest.com to learn more about Paisley the Musical or selfworthinitiative.net to join the movement to help women reclaim their power and self-worth.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Welcome to Season 4 of the Thrive Like a Mother podcast! After a summer of intentional rest and realignment, I'm sharing the powerful shifts that occurred when I finally allowed myself to rest without guilt—something that's your birthright, not a reward to be earned.When my daughter asked if our family was rich, I realized a profound truth: true wealth comes from believing you're provided for in every way mind, body, and soul. Material things fade, but nurturing yourself creates a kind of wealth no one can take away.This perspective became my foundation for a summer spent intentionally with family—exploring our neighborhood like tourists, celebrating eight years of marriage with my husband in Montreal, and partnering with local businesses to support other mothers.My business also evolved alongside these personal transformations. After three successful rounds of Cook Like a Mother, I'm creating something deeper and more connected—a community where we continue growing together over time.This season reflects this evolution with themes of intentional living, rooted presence, and expansion without burnout. We're no longer hustling to prove our worth; we're moving with purpose, letting joy lead, and reclaiming our voices one choice at a time.Through solo episodes and powerful guest conversations, I hope each episode this season leaves you feeling lighter, more seen, and grounded in your journey.As we enter the final quarter of the year, I'd love to hear what you're celebrating from this summer—share with me on Instagram! Remember, you are worthy, you are enough, and you absolutely deserve to thrive.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Have you ever stopped to notice your own transformation? In this vulnerable season finale, I open my heart about the journey we've taken together through Season 3 of Thrive Like a Mother. When I returned to podcasting after taking time away for my son's first year, I questioned whether I could handle everything emotionally, spiritually, and physically. There were tear-filled moments and near-breakdowns that made me wonder: Is this still my path? Yet these very challenges shaped not just the podcast but my growth as a mother, wife, friend, and community builder. The version of me speaking to you now is softer yet stronger, clearer and more authentic—and I've earned her. By setting boundaries and choosing rest over the familiar hustle mindset I grew up with, I discovered something revolutionary: there's no deadline on our becoming. This healing journey wasn't always pretty. It involved tears, anger, and grief, but ultimately led to a peace I never thought possible growing up. If you're in a season of transformation where some days nothing makes sense, know this: your version of you is worth fighting for. The work you're doing—both seen and unseen—matters profoundly. Becoming your fullest self isn't selfish; it's holy work. Although the path can feel lonely at times, you're never truly alone. As we pause for reflection this July, take time to acknowledge how far you've come. Season 4 returns with "the brakes off," focused on bringing our community closer together, because no mother should feel isolated in her growth journey. Share what you're proud of from these past six months by sending me a DM—I genuinely want to celebrate with you. Remember: you are already enough, you are becoming, and in this community, you are never alone. Need some help reflecting on your growth these past 6 months? Listen to this previous episode where I talk about reflecting on the first few months of 2025 and taking messy action to reach your goals. Halfway through the year -- the power of just doing itStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Ready for a health transformation that actually sticks? Meet Traci Kasper, living proof that it's never too late to reclaim your wellbeing—even after decades of less-than-ideal habits. Traci's story will resonate with anyone who's ever felt trapped in survival mode. After turning 40 and facing a potentially debilitating autoimmune diagnosis, Traci made the decision to transform her health despite years of not eating food that fueled her and avoiding movement at all costs. Her candid admission that she once survived on grilled cheese, pizza, and ice cream while believing exhaustion was just part of aging makes her remarkable transformation even more inspiring. Traci's emphasis on sustainability over perfection sets her apart from in the wellness space. "Consistency compounds," she explains, highlighting how small, manageable changes accumulate over time to create profound transformation. Through her 30-day elimination protocol, Traci discovered inflammatory triggers that had been silently deteriorating her health for years. The results were undeniable: 30 pounds lost, clear skin, unprecedented energy, and a complete reversal of her health trajectory. Traci shares her wisdom in today's episode including:her two non-negotiable wellness habits (pure water and green supplements)why shopping the perimeter of grocery stores transforms your nutritionhow affirmations can rewire negative self-talk patterns Her experience completing the rigorous 75 Hard program—initially quitting but later succeeding when doing it in honor of a friend who'd lost her baby—demonstrates how our "why" fundamentally changes our follow-through. Whether you're struggling with chronic health issues, feeling stuck in a body that doesn't feel like home, or simply ready for more energy and vitality, Traci's mantra offers hope: "There's always another way." Connect with Traci on Instagram @Tracialyson to grab her free morning routine guide and discover how accountability might be the missing piece in your wellness puzzle.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Have you ever caught yourself doom scrolling for hours, sitting in your car outside Target because you "need a moment," or neglecting your own needs while perfectly maintaining everyone else's schedules? Your nervous system is desperately trying to tell you something. In today's conversation, registered nurse, holistic life coach and somatic healer Audrey Rose helps us dive deep into understanding nervous system dysregulation – what it looks like, why it happens, and most importantly, how to address it before reaching complete burnout. Audrey vulnerably shares her own journey of working through the pandemic as a nurse until her body hit what she calls "functional freeze" – a state where you appear fine on the outside but are completely shut down internally. You'll discover how your autonomic nervous system responds to perceived threats and why our modern world keeps us constantly cycling through stress responses without proper resolution. The most powerful revelation? This isn't a problem with you – it's your body's natural protective mechanism responding to an overwhelming environment. Audrey guides us through three evidence-based practices that can immediately begin shifting your nervous system back toward regulation: specific breathing techniques, EFT tapping, and sound healing. These practices don't require hours of your time but can dramatically increase your capacity to handle stress while maintaining your natural ambition and drive. For the high-achieving woman who feels she doesn't have time for these practices, Audrey offers a perspective-shifting rubber band analogy that explains why regulation isn't optional – it's essential for preventing the complete collapse that eventually comes from chronic stress. Your nervous system needs to both activate and recover, and these practices ensure you maintain that crucial flexibility. Ready to reclaim your bandwidth while keeping your ambition intact? Then visit helloaudreyrose.com/sisterhood for a free two-week trial of Audrey's Rise Sisterhood. There you'll find ongoing support for your nervous system regulation journey. Your future self will thank you. Stay connect with Audrey: @helloaudreyroseStay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Have you ever been asked if you have too much on your plate? In this episode I'm talking the woman who feels pulled in multiple directions while others question her capacity to handle it all.When someone asks "isn't that a lot?" – whether about starting a business while raising children, pursuing education alongside your career, or juggling multiple creative projects – it can trigger a spiral of self-doubt. Through personal experience and heartfelt guidance, we explore why these questions often come from a place of love, yet still manage to shake our confidence in our chosen direction.The truth? Not everyone will understand your unique journey – and they don't need to. Your capacity, your timing, your dreams – they belong to you alone. They're yours.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Becoming a mother changes everything. While society pressures us to "bounce back" and "return to normal," this episode is an invitation to consider an alternative: embracing your transformation rather than fighting against it. Drawing on my own experiences as a mother of three, I share what I wish someone had told me when I was bringing home each of my babies. This episode is a heartfelt love letter to new mothers everywhere, acknowledging the beautiful and challenging metamorphosis that motherhood brings. I share six truths that will transform your early motherhood journey, from the surprising power of a five-minute shower to the liberation of expressing difficult feelings.  Most importantly, you'll hear the words every new mother needs but rarely receives: You're doing an amazing job. You are extraordinary. This version of you—tired, healing, and transformed—is something sacred. Whether you're currently in the newborn trenches, expecting a baby, or know someone who is, this episode offers validation, practical wisdom, and a warm welcome into the sisterhood of motherhood. The transformation isn't something to rush through—it's something to honor, embrace, and recognize as the profound journey it truly is. Subscribe and share this episode with the new or expecting mothers in your life. Together, we can create a community that supports women through this beautiful transformation rather than pressuring them to race past it.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

What happens when you finally draw a line in the sand and choose to pursue the dream that's been quietly tugging at your heart for years? This raw, unscripted episode comes straight from my heart as we approach the halfway point of 2025.Standing on stage delivering my first keynote speech earlier this year became a transformative moment that changed everything. As I spoke vulnerably to a room full of powerful women, I felt the weight of my childhood trauma finally lift away. That moment marked my decision to stop merely dreaming about becoming a speaker and simply be one. The shift wasn't just professional—it changed how I show up as a mother, friend, wife, and in my business.What if today was your sign? As you reflect on these first months of the year, I invite you to be the example who shows another woman what's possible. Draw your line in the sand today. Trust that even when you don't know where the path leads, if you keep showing up, keep listening to your heart, and allow others to help, you'll eventually get where you're meant to be.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Sarah Arvizu's world changed forever when she received a diagnosis of stage three triple negative breast cancer at the beginning of the year. As a single mother of two daughters aged 11 and 7, she faced an unimaginable challenge. Yet during our conversation, her approach to this monumental life hurdle revealed something extraordinary about human resilience. "This was the one thing that I wasn't gonna hide," Sarah shared, explaining how previous life struggles had taught her the cost of shouldering burdens alone. The decision to be transparent about her cancer journey created an unexpected ripple effect as others began sharing their own hidden struggles. "When you start sharing, it's amazing because so many other people start sharing with you either things that they'd been through or that their family members had been through." Sarah's "sunshine moments" philosophy predated her diagnosis, a practice she developed through her podcast "Creating Sunshine." Each month, she documents experiences worth celebrating and posts them on her refrigerator as visual reminders of joy. This intentional practice of documenting gratitude evolved into actively creating experiences she wanted to remember – like taking her daughters to watch the sunset at the beach. What struck me most was how Sarah emphasized the importance of developing wellbeing practices before crisis strikes. The journaling, meditation, and breathwork she already practiced became essential tools during treatment. "These tools are maintenance for you and your life," she advised, "and that way, when the hard shit does happen, you're going to be okay because you already have them." For those already in challenging seasons without such practices, she recommends starting small – even ten deep breaths each morning can transform your day. Cancer has clarified priorities, teaching Sarah to be intentional with her time and relationships. She's learned to say "yes" more readily to what matters, follow through on promises, and reach out proactively rather than waiting for support. Despite everything, her relationship with her daughters has strengthened as they focus on what truly matters rather than "all the stuff that doesn't matter anymore." Ready to find more sunshine in your own life? Follow Sarah on Instagram @Sarah_Arvizu, listen to the Creating Sunshine podcast, and download her free Sunshine Moments guide through her email list.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Feeling like you need to perfectly balance work, motherhood, and self-care is an impossible standard that's setting you up for burnout. After keeping my youngest son home with me for his entire first year while working full-time, I discovered a liberating truth: there is no balance—only flow. This episode dives deep into how to release the pressure of "doing it all" perfectly and instead embrace the natural rhythm of your life in its current season. When I realized I was constantly focusing on what didn't get done instead of celebrating daily wins, I knew something needed to change. The key wasn't finding some magical equilibrium, but rather setting intentional boundaries, taking genuine breaks (not for chores!), and nourishing my body properly to sustain energy throughout demanding days. You'll learn practical strategies:for creating boundaries with work hours and technology usehow to incorporate true mental palate cleansers into your dayWhy protecting your peace is actually the most productive thing you can do Remember that your little ones are watching how you care for yourself—you're modeling what self-respect looks like. You are not lazy for needing rest, you're not unprofessional if your baby joins a Zoom call, and you absolutely do not need to earn your breaks by completing tasks. The permission to thrive is already yours. And if you are needing support in the nourishment area, I've got you! The second round of Cook Like a Mother starts June 2nd and you can lock in your spot with this exclusive early bird price.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Divine timing is a powerful force guiding us through life's journey, even when—especially when—doors seem to close in our faces. What appears as rejection might actually be protection, steering us away from paths not meant for us and toward opportunities perfectly aligned with our purpose. Today's episode explores my personal journey of transformation that began with a seemingly small rejection. After not being selected to speak on a panel I desperately wanted to join, I discovered something surprising. That "no" ignited a fire within me that birthed the Thrive Like a Mother podcast. I wasn't ready yet. I hadn't found my authentic voice. I was still hiding parts of my story I thought were too dark to share. As Kerry Washington wisely noted, "If you miss the bus, it wasn't your bus to catch." This revelation changed everything for me. Through seasons of intense hustle, an intentional slowdown during my 3rd pregnancy, and now returning to purpose with renewed clarity, I've learned to trust the process and the timing. Things really do unfold as they should when we learn to listen for guidance instead of frantically knocking on every door. Are you currently running without direction, feeling lost in the forest of possibilities? Or perhaps you're locked in, sprinting confidently toward the door you know is yours? Wherever you are in your journey, remember that the opportunities truly meant for you won't leave without you. Your bus is waiting for you to get crystal clear on your purpose. Take the pauses you need, embrace the rejections as redirections, and trust that you are exactly where you need to be right now. Share your "bus stories" in the DMs or tag me in your stories—I'd love to hear how divine timing has worked in your life.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Relationship intelligence isn't just a skill—it's the foundation of a thriving life as a mother, partner, and woman. In this raw conversation, relationship coach Jasmine Cruz shares her remarkable journey. From being kicked out at 17 for being part of the LGBTQ+ community to becoming the founder of LoveTank, where she helps women transform their relationships from survival to strength. "Your voice is your power," Jasmine reminds us, challenging the notion that motherhood means losing yourself. Instead, she reframes this transition as a transformation: "We're not losing our voice. We're trying to figure out a new way to speak." This perspective shift alone can revolutionize how mothers navigate their changing identities and relationships after children. Drawing from both personal experience and professional expertise, Jasmine unpacks why communication breakdowns happen and offers practical strategies for having those difficult conversations that most of us avoid. She dismantles the myth that strong relationships don't include conflict: "You will have arguments. You will have disagreements...but how you navigate that in a form of conversation is key." Her Power of Conversations Bootcamp teaches exactly this—how to turn ordinary relationships into extraordinary ones through better communication. Whether you're struggling with a particular relationship or simply want to strengthen your connections across the board, Jasmine's practical wisdom offers a roadmap to not just survive but truly thrive. Follow @LiveLoveTank on all platforms to continue learning how to make relationships your biggest flex.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Have you ever stood in the shower and whispered "thank you" to your body? A simple act that truly transformed my relationship with my postpartum body after having three C-sections and breastfeeding journeys.Becoming a mother means undergoing remarkable transformations—growing a human, birthing them, possibly breastfeeding, and then settling into a new normal that never quite matches what came before. These physical changes happen alongside the emotional whirlwind of motherhood, often leaving us disconnected from our bodies during a time when we need their strength most.Fresh from completing my third and final breastfeeding journey with my son Henry, I'm navigating yet another transition. The duality strikes me: celebration of this milestone along with the vulnerability of relearning my body once again. Through these transitions, I've developed a practice of embodied gratitude that began awkwardly in the shower—eyes closed, whispering appreciation to my C-section scar, my breasts that nourished three babies, my arms strong enough to hold growing children. This practice gradually expanded until I could face the mirror and thank my body without flinching.The magic happens through repetition love. Like learning any new skill, practicing gratitude for your body becomes easier each time. Starting wherever you feel comfortable—eyes closed in the shower if mirrors feel too challenging, whispers if speaking aloud seems strange. In today's episode, I leave you with a challenge in the shower tomorrow morning. Close your eyes, place your hands on different parts of your body, and whisper "thank you" for all they've done.Your body may never be the same as before motherhood, but it has carried you through extraordinary transformations—and that deserves celebration.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Have you ever looked at your growing children and wished that time would just slow down? That's exactly where I found myself recently, gazing at my six-year-old daughter thinking, "I had you just yesterday." This feeling intensified with my third baby, Henry—our family's "last puzzle piece"—and triggered a profound reflection on time and presence in motherhood.Time moves relentlessly forward, and as mothers, we often find ourselves caught between celebrating growth and mourning stages that have passed. But what if our preoccupation with slowing down actually prevents us from fully experiencing the present?In today's episode, I chat through how I've come to see our family not as a static image but as an ever-evolving puzzle—the picture constantly changing as my children grow and as I transform as their mother.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

In today's episode, I welcome trauma healer Angela Turpin for a powerful conversation about healing childhood wounds and transforming past trauma into purpose. Angela shares about her decade-long healing journey and how becoming a mother accelerated her growth and transformation.Tune in as we chat through:• Beginning the healing journey after corporate burnout and remembering suppressed childhood trauma• The non-linear nature of healing and the importance of journaling as a consistent tool• Having to "burn down" her business to rebuild it with authenticity and alignment• Navigating the balance between motherhood ambition without succumbing to guilt• Learning to trust your intuition and recognize when inner wisdom is speakingReady to begin your own healing journey?Connect with Angela on Instagram @transformwithAngela and check out her free training "Healed to Be Seen," designed to help you heal belonging wounds, sisterhood wounds, and mother wounds so you can create authentic connections and show up fully in your life and business.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Quarterly reflections serve as powerful checkpoints in our lives, stopping us from barreling through month after month on autopilot. As we've closed the first quarter of 2025, now is the perfect moment to reflect on what's working, celebrate our wins, and intentionally pivot where needed. The reflection process begins with acknowledging progress—both the milestone achievements and the seemingly small victories that often go unnoticed. For me, successfully keeping my son Henry at home for his first year while returning to my corporate job was a significant win that started off as a six-month goal. What were your wins this quarter? Taking time to celebrate before moving into analysis is important. Beyond celebration, honest reflection requires examining resistance points, unhelpful habits, and external factors that influenced your progress. This awareness becomes the catalyst for refraction—the intentional bending of your light and energy to focus on creating better outcomes. Just as light changes direction through a prism, your path forward can shift in beautiful ways when you adjust course when needed. The beauty of quarterly checkpoints is that they provide fresh starts throughout the year. You don't need to wait for January to reset your intentions or release what isn't serving you. This second quarter offers us the opportunity to align our efforts with our energy, plan strategically for success, and remember that not everything requires hustle. Some goals benefit from working smarter rather than harder, and some may need to be temporarily set aside—not as failures but as pauses in your journey. Take 10 minutes today to write down your wins, lessons learned, and one small pivot that could create better flow in your life this quarter. And remember your journey toward thriving isn't meant to be walked alone, so share your reflections with me on Instagram!Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

Ever find yourself staring into the fridge, wondering what's for dinner… again? I’ve been there too. In today’s episode, I’m sharing how meal planning and prepping changed my life—helping me ditch the last-minute drive thru food runs and feel more confident in feeding my family. I’ll walk you through why meal prep is more than just a time-saver, how it can lighten your mental load, and why a little front-end effort can transform how you show up in the kitchen. Plus, I’ll share simple, realistic ways to start, even if you feel like you're failing at feeding your family (spoiler alert: you’re NOT!). What You’ll Learn in This Episode:How my long commutes led me to meal planning—and why I stuck with itWhy prepping ahead can actually give you more time during the weekThe surprising benefits of meal planning beyond just saving timeHow to balance variety and simplicity while keeping mealtime stress-freeOne simple step you can take today to start making a difference Resources & Links:👉 Want more support? Get exclusive early bird pricing for Cook Like a Mother, my signature 6-week program to help you gain confidence in the kitchen, confidence in life! Loved this episode? Take a screenshot, share it on Instagram, and tag me @thrive.empowered! Let’s chat about your biggest meal plan struggles.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

On today's episode of Thrive Like a Mother I sit down with Janiah Farmer, mama of three littles, to have an open and honest conversation that started in the DMs about the emotional side of motherhood that often goes unspoken. We dive into:baby bluesthe grief that can come with closing the chapter on having more childrenhow to truly know when your last baby is your last Janiah shares her personal journey, the mindset shifts that helped her through the struggles of postpartum and how she embraced the transition into her current season of motherhood. Whether you're currently in the thick of postpartum emotions, wrestling with the idea of being “done” having babies, or just looking for reassurance that you’re not alone— mama this episode is for you. Tune in as we unpack the complexities of motherhood, honor the bittersweet moments, and find ways to thrive in every stage. What era of motherhood are you currently navigating? Share your experience or connect with Janiah on Instagram @janiah_farmer_ to continue this important conversation.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!

A conversation about a family photo wall led to one of those unexpected moments of clarity that only children can provide. My 6 year old daughter, staring at a professional photograph from daycare years, wished we could return to our "old house" where the toys looked so perfectly arranged. The truth? That perfection was merely a photographer's backdrop – a manufactured image that existed for just a moment before reality resumed.It sparked a revelation in me about how we often chase perfection at the expense of actually living our lives. We see the pristine homes on social media, the perfect family portraits, the organized playrooms – and we wish our reality matched that impossible standard. But behind most perfect images is either an elaborate staging or someone working constantly behind the scenes, sacrificing precious moments of actually living to maintain an appearance.As a self-proclaimed "perfectionist in healing," I've spent too many years chasing an unattainable ideal, especially as a mother of three. What I'm learning now in my 30's is that perfection demands a steep price. When we prioritize how our lives look over how they feel, we miss the beautiful chaos of real living. This doesn't mean abandoning all organization; rather, it means finding a flow and giving ourselves grace because life in itself is imperfect.If this resonates with you, share it with someone who might need this reminder today. You are worthy, you are enough, and your messy, joy-filled life deserves to be lived, not just arranged for display.Stay up to date on in-person events in Atlanta, GA:Thrive Empowered in-person eventsFree Resources:Meal Plan & Prep WorkbookFollow and chat with me on Instagram:@[email protected] you light and love always!