Simple Steps for the Whole You

That’s a Wrap! Celebrating Simple Steps Podcast On this week’s episode, we share that this is our final episode of the Simple Steps for the Whole You Podcast! But, you will be able to continue to listen to all of the 75 episodes we released on Spotify and Apple. Michelle and Lisa are working on other projects and look forward to continuing to serve you in many ways. Over the last year and a half, we released 75 episodes and completed 18 interviews! Listen to this final episode and celebrate with us! We are thankful to all of our listeners and supporters! You have been an encouragement to us! We pray our mission statement over you: “May God continue to guide you towards new habits so that you can strengthen your connection to both God and your body. Amen!” Thank you, Simple Steppers!CONNECT WITH US HERE:Michelle’s Website: www.breatheandbe.net Lisa’s Website: www.empoweringhealthcoach.comSome of our Favorites: https://breatheandbe.net/favorite-products Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled HabitsFREE RESOURCES: DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker MEAL PLANNER TEMPLATEhttps://breatheandbe.net/store/ols/products/meal-planner-template

James Chapter 1: A How-To Book for Following JesusWelcome to episode #75. Today, we will draw from the book of James from the Bible and the book of Proverbs. Both books contain a lot of teaching and wisdom. Both of these books, James and Proverbs, fit perfectly with our Simple Steps way. Our mission statement is:  We guide you toward new habits so that you can strengthen your connection to God and your body. By seeking God through the wisdom in both James and Proverbs, you will gain practical application that will help you live at peace with God and your body. You will live more and more as the person you were meant to be. Simple Steps: Read or listen to James Chapter 1. Write down where I see God? And/or what is God saying to me? Read or listen to Proverbs until you hear 1 takeaway. Write it down.  Ask God, “How do you want me to apply this to my life?”CONNECT WITH US HERE:Michelle’s Website: www.breatheandbe.net Lisa’s Website: www.empoweringhealthcoach.comSome of our Favorites: https://breatheandbe.net/favorite-products Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled HabitsFREE RESOURCES: DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker MEAL PLANNER TEMPLATEhttps://breatheandbe.net/store/ols/products/meal-planner-template

Interview with De Bolton: The Power of Thoughts and Emotions  As a Certified Holistic Health Practitioner De empowers and guides women on a journey of self-discovery, helping them reclaim their bodies as sacred temples through wellness. With a focus on breathing, strength, and grace, De offers an array of services and movements aimed at fostering personal revival and transformation. You can find De at www.faithfueledmom.com  On today’s episode, you will learn about thoughts, feelings, and emotions. You will gain a deeper understanding of the difference between feelings and emotions and the incredible power in surrendering your thoughts to our God who loves us! Scripture to support you: Romans 12:2 and 2 Corinthians 10:5. Simple Steps (These Simple Steps are only made possible through God!) Consider your thoughts—how are they serving you? Are they stewarding you or keeping you stuck? Accept that you are not alone. Look up to God and those He puts in your path to support you.  We love Revelation Wellness! If you are interested in learning more about the training opportunities through REvelation Wellness, one of which, De Bolton oversees, go to this link: https://www.revelationwellness.org/instructor-training/ CONNECT WITH MICHELLE AND LISA HERE: Join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

Can I Really Hear from God? Part 2: Listening to God Welcome back! We bring you episode #74 on a topic near and dear to our hearts.  This verse in John really sums up our episode today: John 10:27: NIV  My sheep listen to my voice; I know them, and they follow me. That’s not passive…that’s active. That’s a response! That’s taking action! We must engage!  Why should we listen to God: God is our guide. When you listen to Him, you have access to an all-knowing guide. God is constantly available. He never sleeps. He’s never distracted. He is ALWAYS available…day and night! God is close. We don’t have a high priest. But, a close God, ready to listen to us and speak to us at any time. It’s what this whole Christianity thing is all about! Relationship with God. We will miss so much if we don’t pursue that part of our relationship with God. It’s the POINT! It’s the adventure. The reason we were created! Simple Steps: Begin by setting a timer for 1 minute a day. Schedule this time into your day. Sit in stillness and silence for that whole minute. Increase time as you desire. Write down the word, phrase, feelings, and/or images you received during that time. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Can I Really Hear from God? Part 1: Hearing God Welcome back! We bring you episode #73 on a topic near and dear to our hearts. We often hear questions about what it means to hear from God. Do the clouds break open and a booming voice is heard directing us in the way we should go? Possibly, but not typically! Today, we focus on the difference between hearing and listening and how we can put ourselves in the best position to have the opportunity to hear God.  The 3 most common ways to hear from God are as follows: Through the Bible Through the Holy Spirit Through other believers in Christ Simple Steps to Put Yourself in Position to Hear from God: Create a spot to meet with God. Make a plan. Determine where, when, and what (what will you read, etc.) Identify an obstacle you become aware of and bring it to God for help. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Interview with Torie Bartee:Getting UncomfortableWelcome to episode #72! Today, we offer more practical knowledge and learning to help you with your habits and growth.Torie Bartee is a coach and trainer who coaches women through exercise, simple nutrition, and faith-based teachings. She is the RevWell TV manager and a lead instructor with Revelation Wellness (www.revelationwellness.org). Torie is on mission to help women live free for the rest of their lives!Torie shares about the importance of mindset, planning, and being real with God!She offers some Simple Steps to help the person who is resisting change.Go to God with your thoughts. Maybe it looks like saying, “I don’t want to!” Wrestle with Him. Die to your flesh.Wait on God. While you wrestle and bring Him your thoughts and feelings, wait. Ask Him for diligence and endurance.You can find Torie in all these places: RisewithTorie.com (You will find the programs she offers here.)Torielinfitness.comInstagram-@torielinfitnessMy podcast Apple https://podcasts.apple.com/us/podcast/rise-with-torie-podcast/id1723552311Spotify https://open.spotify.com/show/0lIMJZ6qkOWKdnB4BRmQWM?si=RhpPRuUrSBCsowXllJ3agwFree PDF download that I want to share with them-https://www.torielinfitness.com/top9strengthCONNECT WITH Michelle and Lisa HERE:Join our FACEBOOK GROUP  where you can find many resources and encouragement:https://www.facebook.com/groups/952022745490250/?mibextid=oMANbwMichelle’s Website: www.breatheandbe.net Lisa’s Website: www.empoweringhealthcoach.comSome of our Favorites: https://breatheandbe.net/favorite-products FREE RESOURCES:DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker

4 New Habits for 2025 and Life: Part 2 Welcome back, Simple Steppers! Today, we break the silence and let you in on the last 2 of the four life-giving habits we are focusing on in this series. These are simple habits that lend themselves well to the process of habit development. You can start small and build up. In today’s episode, you will learn WHY increasing your PROTEIN intake and getting regular intentional MOVEMENT is vital to your overall health. But, we also give the practical…the HOW. How to simply increase your protein intake and movement.  Good news about protein: it helps to reduce or maintain body fat, increases or maintains muscle mass, maintains good bone density, and increases satiety after a meal. Good news about movement: increases energy, improves sleep, reduces feelings of stress and anxiety, and improves self-esteem and anxiety.  A powerful quote in today’s episode: “When we stop moving, we stop living, repairing, healing, and functioning well.” Precision Nutrition Michelle and Lisa share examples from a previous episode that will be very helpful for you while you are working on new habits: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000634532133 https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000639340143 CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

Four New Habits for 2025 and for Life Part 1: The Word and Water Happy New Year, Simple Steppers! Welcome to 2025. Let’s embrace this new year in a whole new way—let’s step gently and expectantly into it! Today, with episode 70, we bring you an easy, proven way to build life-giving habits into your life. We start simple by introducing 2 habits that could take you between 5-10 minutes to complete each day. Are you becoming the person you want to become? Start with some simple habits. We offer you the WHY…why incorporate regular Bible reading and water drinking into your life. And, we offer you the practical HOW–how to make it easy, inviting, and rewarding.  We also offer resources to help you develop your habits. Books: Atomic  Habits: https://amzn.to/4aYz9N7 Grace-Filled Habits: https://amzn.to/3JRT5Fn Online Resources: Revelation Wellness Focus 40: https://www.revelationwellness.org/focus40/ Lisa’s Focus 40 Accountability Group:  https://forms.gle/kMQm7iTJfDHipEvY9 Come back next week to learn about the next 2 habits! CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Welcome to our final episode of 2024! For today’s show we intentionally decided to re-release a straightforward and very popular episode from 2023…simply titled, Water! We have had more people talk to us about this episode than any other.  As we move into the new year, Michelle and Lisa want to make sure you are aware of all they have to offer to support your health! Michelle is offering a new spiritual direction group! Find out about that and more right here: www.breatheandbe.net. Lisa is offering an online group through the Body Revelation book…13 weeks of group coaching! And, an accountability group to go through the program Focus 40 for 6 weeks with a group. Find out more right here: www.empoweringhealthcoach.com. Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template Join Focus 40 right here: https://forms.gle/kMQm7iTJfDHipEvY9

MIchelle and Lisa want to wish you a very Merry Christmas! We value you spending time with us each week. We do not take it lightly that you choose to listen to our thoughts and learn and grow along with us. As a special thank you, we each wrote you a special piece to help you experience God this Christmas season.  God bless you and keep you! Merry Christmas! Stay tuned. Next week, we offer you a simple episode to round out your year.

Welcome to Episode #67! Today, we turn our attention to the words that come out of our mouths! And specifically on how your words can have such power during this holiday season. Thank you for accepting the invitation to talk about our words, not always an easy subject. As you likely encounter more people this month through shopping, gatherings, and other holiday events, do you ever stop and think about the impact you could have with your words? Sticks and stones may break my bones, but words can never hurt me…that just doesn’t seem to be true! Listen today to the impact of our words in our own minds, on those around us, on our spirits, and during the holidays. Simple Steps: Consider this question: how do you hope to make those around you feel? Encouraged? Lighter? Write out and meditate on a Bible verse about words. Here are 4 ideas: Psalm 19:14, Ephesians 4:29, Psalm 141:3, Philippians 4:8 CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Simple Christmas Part 2: Less is BestWelcome to Episode #66 of the Simple Steps for the Whole You podcast. In today’s episode, we talk about how to set boundaries at Christmas in order to stay sane!Boundaries…all year long, can help: (We share examples of this in our lives!)​Preserve Mental and Emotional Well-Being​Promote Healthy Relationships​Prevent Resentment and Frustration Questions to help you figure out your boundaries:​What are some non-negotiables for you?​What can you let go of and still have peace?​Who do you need to talk to to have the peace you desire at Christmas?The True Gift: “For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been  tempted in every way, just as we are–yet he did not sin.” Hebrews 4:15This truth, that Jesus came to be present and close to us, to have a relationship with us..can transform our Christmas. That truth can serve as the root of being OKAY with a simple Christmas when we are focused on the true gift of Jesus!Prayer: This Christmas as we celebrate His coming, I pray this truth dawns on your spirits more than ever before. You have His peace. You are loved. Not by someone far off, but by One who’s name is Emmanuel–God with us. Thank God, He came!Simple Steps:​Use Lisa’s Holiday Dreaming Worksheet to help you determine your boundaries this season. Get it FREE right here: https://empoweringhealthcoach.com/store/ols/products/holiday-dreaming-worksheet ​Take 2 minutes and write out how Jesus is a gift to you!CONNECT WITH US HERE:Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:https://www.facebook.com/groups/952022745490250/?mibextid=oMANbwMichelle’s Website: www.breatheandbe.net Lisa’s Website: www.empoweringhealthcoach.comSome of our Favorites: https://breatheandbe.net/favorite-products Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled HabitsFREE RESOURCES:​PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms​DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker​7 TIPS TO HELP BUSY FAMILIES KEEP SABBATHhttps://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath​MEAL PLANNER TEMPLATEhttps://breatheandbe.net/store/ols/products/meal-planner-template

A Simple Christmas Part 1: Bigger Does Not Equal Better Welcome to Episode #65. Most of us have experienced the overcomplicated, BIG holiday experience. Trying to attend all the events, buy all the gifts, make all the food, eat all the food, and spend all the money. BIG! BIG! MORE! STRESS!  One way to make this season less complicated and less big...is to rethink gifts. An alternative is to give gifts of presence, rather than presents/things: (You can make a simple “gift certificate” for these things and put it in a fancy little box) Let’s look back to look forward (adapted from Kendra Adachi’s book, The Plan): What do you remember from last holiday season?  What has changed since last season? If things have changed, expectations probably should too.  What mattered last season that doesn’t matter this season?  Other Questions for this season: What would I love to repeat this year? What needs to be made smaller? (could be commitments, shopping list, meal or treats, holiday events, and parties) Simple Steps: How could you look at gift-giving differently this year? Is there one person in your life that you could plan to be present with rather than give a present to? Spend a few minutes reflecting, journaling, chatting with a friend about one of the questions we posed to you today. We leave you with Isaiah 26:3 You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.  CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATEhttps://breatheandbe.net/store/ols/products/meal-planner-template Our Holiday Gift Guide: https://breatheandbe.net/favorite-products

Embracing Failure: Episode #64 Embracing failure and even reframing failure is important and healing. A definition of failure we often share here for FAIL is an acronym: Frequent Attempts In Learning. What can you learn from a supposed FAILURE? What can lead to Fear of Failure? Caring about what people think too much. Trauma and other childhood experiences, especially experiencing a lot of criticism as a child.  Perfectionism: impossible standards. Healing  Fear of Failure: Ask what if? What if I succeed? What if I fail?  Listen to last week’s episode: embrace your imperfections! Challenge perfectionism. Practice self-compassion. Break up big goals into small steps and celebrate the small wins. Scripture to Help Heal from Fear of Failure: 2 Corinthians 12:9-10 NIV and MSG Zephaniah 3:17 Joshua 1: 6-9 Simple Steps: Practice Recognizing and Accepting Your Feelings. Simply check in with yourself a few times a day and ask yourself what you are feeling.  Talk to Yourself as You Would a Friend: When you’re feeling down or have made a mistake, imagine what you’d say to a friend in the same situation. This can help replace self-criticism with support. Our Prayer: “God, because of You, I can embrace and draw near to my shortcomings, failures, and challenging parts. I am free to look at the hard things said and done to me. The challenges I face. The wrong accusations. And, when I do embrace, rather than avoid those parts, and let You shine Your light on them, I am strengthened to serve You well! Amen!” CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Embracing Imperfection Welcome to episode #63. Today, we are talking about getting free of the hold that perfectionism may have on us. We take a compassionate look at the part of us that longs to avoid criticism and see what it needs. Brene Brown is a wonderful resource on this topic. Here’s her definition of perfectionism: “Perfectionism is a self-destructive and addictive belief system that fuels this primary thought: If I look perfect, live perfectly, work perfectly, and do everything perfectly, I can avoid of minimize the painful feelings of shame, judgment, and blame.” Brown also offers us 10 Guideposts for Wholehearted Living: Cultivating Authenticity and Letting Go of What Other People Think  Cultivating Self-Compassion and Letting Go of Perfectionism  Cultivating Your Resilient Spirit, Letting Go of Numbing and Powerlessness Cultivating Gratitude and Joy, Letting go of Scarcity and Fear of the Dark Cultivating Intuition and Trusting Faith, Letting Go of the Need for Certainty Cultivating Creativity and Letting Go of Comparison  Cultivating Play and Rest, Letting Go of Exhaustion as a Status Symbol and Productivity as Self-Worth Cultivating Calm and Stillness and Letting Go of Anxiety as a Lifestyle Cultivating Meaningful Work, Letting Go of Self-Doubt and Supposed-To Cultivating Laughter, Song, and Dance. And Letting Go of Cool and Always in Control We also talk about the benefits of of IFS for Perfectionists: Another Way to Look at Perfectionism. Internal Family Systems (IFS) was developed by Dr. Richard Schwartz. If you have seen the Inside Out movies, you have a great understanding of IFS. Anger, sadness, joy, fear, and disgust…all were parts of Riley. IFS sees the mind as made up of different "parts" or subpersonalities, each with its own perspectives, emotions, and roles. In IFS, these parts are thought of as a sort of "internal family," with each part playing a unique role in a person’s psyche. The goal of IFS therapy is to help people understand and heal these parts so they can work together harmoniously. Simple Steps: Acknowledge and embrace the inner critic or perfectionistic part of yourself. What does it feel like? What does it look like? How does it show up in your life? Next time you notice that part of you showing up, try noticing it with kindness. Get curious about why it is showing up. How is it trying to help you? Helpful Resources Specific for this Episode: The Gifts of Imperfection: https://a.co/d/7Zyd51w Altogether You (a resource for IFS): https://a.co/d/58LEElk CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Decluttering Part 2: Cleaning Up Our Spirits, Minds, and Schedules Episode #62! Last week we talked about decluttering the stuff from the space around you. And, this week, we go deeper.  Is this episode for you? Read this symptom list to see if you may be dealing with a cluttered mind, spirit, and/or schedule: Your breathing is shallow You never seem to be able to get anywhere on time You forget things easily You use your vacations, weekends, or holidays to “catch up” Friends or family members complain that you don’t have time for them. You no longer have the energy to do the things you love because they feel like more items on your to-do list. You feel scattered or unable to concentrate. You regularly make mistakes, lose things, and waste money because you are in a hurry. (List from “How Did I Get So Busy” - Valorie Burton) Simple Steps: Take a honest look at your spirit, mind, and schedule and check-in…which one is most cluttered and in need of cleaning up? Which of John Mark Comer’s 4 S’s could you apply? Silence, Sabbath, Simplicity, or Slowing? Resources mentioned in today’s episode: How Did I Get So Busy? https://amzn.to/3JZXoyL and The Ruthless Elimination of Hurry by John Mark Comer CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Decluttering Part 1 : Space and Stuff Welcome to Episode # 61 of the Simple Steps podcast! Today we get practical. Let’s talk about making more space in our lives and eliminating stuff! Good decisions require creativity and creativity requires space. Stillness is to my soul as decluttering is to my home. Emily P. Freeman Jesus’ words: “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.” Luke 12:15 Having excess stuff and not enough spaciousness impacts many areas of our lives. We spend unnecessary time making decisions, trying to find things, working to create space for more of our stuff, spending unnecessary money, and living with more anxiety than we are comfortable with.  Today, you will hear some simple ideas to create more peace and beauty in your life by decluttering. Listen for tips on how to get rid of stuff and how to reward yourself for you doing the hard task of decluttering. Simple Steps: Choose one drawer, shelf, or cabinet to declutter. Throw out broken or unusable stuff and give away stuff you don’t need. Use the pomodoro method Episode #28 https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000650492909. Set a timer and work for 25 minutes, take a 5 minute break, and get back to it…repeat. Reward yourself! Share a photo of the before and after. Call a friend. Watch your favorite show. Be sure to reward yourself so you will keep up with this good work! Come back next for another Decluttering episode with a different focus. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Breast Cancer Awareness Interview with Michele Tupen:  Hope in the Unknown Welcome to Episode #60! Today, Lisa interviews Michele Tupen on her Breast Cancer journey. You may remember Michele’s interview from a year ago: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000633222542 This interview remains our top episode. If you have not listened to it, you will for sure want to go back and listen.  Michele Tupen and her husband, Cris, are chaplains for both Revelation Wellness and their local police department. Michele spends her time teaching several Revelation Wellness classes and loving her family well.  Last year at the time of our first interview, Michele was in the thick of battling breast cancer. We are honored to have her back again today to share more about that journey and how God is using her now. As the physical side of cancer has calmed, she has noticed the emotional side of the aftermath of cancer coming to the surface. If you or someone you know are battling cancer or have been through something similar, Michele’s insight is sure to be a source of encouragement for you.  Michele offers Simple tips for anyone in a valley season: Start your day with God! Acknowledge you are not made for this world. Eternity is waiting! Do self-care that brings your focus to the Great Physician. Worship music. Don’t isolate. Your Simple Steps to focus on this week are: Start your day with God: choose a verse and write it down. Battle fear with that truth. Determine what you need in order to feel closer to God. A walk? A hike? Time alone? Journaling? A drive? Worship music? Notice where and when you feel close to God and do that more often! CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Last October, for Breast Cancer Awareness month, we interviewed Tina Rolfs in episode 7, titled: Honoring Your Voice with your Health. This October, we check in with Tina again and learn even more about how to be empowered in our own health care and support others who might receive a cancer diagnosis.  The good news that Tina taught us was that we can have some control and some input in to making our bodies resistant to cancer because 85% of people who have breast cancer have no genetic reason for getting cancer.  Tina has been taking a deep dive in to training that will enable her to be an advocate for those navigating the “murky waters” of healthcare after a cancer diagnosis. Her resiliency in her own health challenges over the last couple of years has resulted in her personally challenging herself in triathlons as well as coaching and encouraging others with all that she is learning. In this episode she shares how we can take steps to reduce estrogen drivers to keep our hormones balanced. She also shares 5 empowering things we can do if we, or someone we love, receive a diagnosis. These tips are inspiring and proactive. The book Tina refers to in this episode is called: Metabolic Approach to Cancer. You can get this book through our Favorite Products section on our website (this is an affiliate link that will lead you to Amazon): https://amzn.to/3wrPWsQ or directly to the website: https://breatheandbe.net/favorite-products You can email Tina at: [email protected] CONNECT WITH US HERE:  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Welcome to Episode #58 of the Simple Steps for the Whole You podcast. Today, we bring you another powerful interview on our current topic.  Aaron is a speaker, author, and designer. He has been in ministry since 2005, authored three books, started three businesses, and founded three ministries. He is currently the brand and production manager for Revelation Wellness and the founder of FRTRNTY, where he creates tools for men to follow Jesus. He married his wife, Andrea, in 2009, and they live in Phoenix with their three daughters. You can connect with Aaron in all the places. His website:  aaronbrewer.org.  Instagram: https://instagram.com/aarondanielbrewer Podcast: https://anchor.fm/frtrnty Youtube: https://youtube.com/@frtrnty Most recent book: https://a.co/d/3CR8eHZ Aaron shares his inspiring journey from selfishness to becoming a more disciplined and consistent person. Hear how this has impacted every area of his life! His story will give you hope if you are in need of more discipline and consistency in your life.  CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Living with Discipline, Consistency and Freedom Welcome to Episode #57 of the Simple Steps podcast! Today, we tackle the topics of discipline, consistency, and FREEDOM! Don’t tune out too quickly here! This is for everyone. Michelle shares powerful statistics when it comes to regular engagement with God’s Word…1 time a week, 2 times a week…4 or more times a week. You will be amazed at the impact and the difference regular engagement makes.  We focus on the whole person on our podcast. So, here are 3 areas of your life and how discipline and consistent…and FREEDOM can show up! SPIRIT:  Regular “quiet time” Journaling Silence Worship Prayer Bible Study BODY:  Movement Cardio, strength, flexibility Hygiene Habits Regular appointments: Dentist, physicals, etc. MIND: Learning Reading Organization Regulating practices such as breathing Mental Health / self-care BUT HOW? How do you stay consistent? It requires HEART CHANGE! Take our 2 SImple Steps to Begin the Process of Heart Change: Look at your life. There is something you are doing or not doing consistently and/or with discipline. Recognize that you do have some discipline in your life.  Ask God to join in the area you’d like to focus on. Talk to Him and LISTEN FOR HIM! Ths may look like journaling. Sitting in silence to hear from Him. Recording His leading. Consider getting a Christian health coach to come alongside you to listen with you! Lisa’s book, will help you with this process: https://amzn.to/3JRT5Fn CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Interview with Kim Anderson: Learning the Joy of Living Softer Today’s interview is a follow up to last week’s episode in which Lisa and Michelle talked about living gracefully. Our interview gives more practical ways in which to live this way.  You will want to hear this! It will be like a breath of fresh air! Kim Anderson has worked in the healthcare field for over 40 years as a chiropractor and has training in Christian Life coaching, Flourish in Life Coaching, and LiveWell Health coaching. She is a Revelation Wellness group fitness instructor.  Kim has been married 39 years to Pete, is a mother of 4 adult married children, and grandmother of 10. She has always had a special interest in women's overall health and well-being through a holistic perspective.  Her passion is to help women in "Living Softer" become who they were created to be, as they journey the various seasons of life.  In Lisa’s interview with Kim Anderson, Kim shares about the 8 facets of life she focuses on when coaching others: Eat Well, Move Well, Think Well, Choose Well, Connect Well, Commune Well, Rest Well, and Recreate Well. When Kim talks about these areas, you will hear kindness, gentleness, and simplicity.  Follow Kim on instagram at @livingsofterlife or Email her for more info here: [email protected] 2 Simple Steps for You: Carefully and prayerfully consider each of Kim’s 8 Daily Resets: Eat, Move, Think, Choice, Connect, Commune, Rest, and Re-create (Find the detailed resource on our Facebook group! Link below. Choose 1 reset to practice 3 times this week.  CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Living Gently and Gracefully with Balance and Consistency  Welcome to Episode #55 of the  Simple Steps for the Whole You Podcast! All-or-nothing living, it can be exhausting and can really pile on the shame. Today, Michelle and Lisa discuss a different way to live: full of gentleness, grace, balance, and consistency.  When you draw from our gentle and humble Jesus, you will find rest. Just as our scripture today says.  Matthew 11:28-30 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.” Lisa writes about this verse being pivotal in her healing in her book, Grace-Filled Habits. Simple Steps:  Take stock of your life. What area is not filled with gentleness and grace? Work, family, health, body image, habits, organization, etc. Write down one less than compassionate thought you notice you think or say about yourself in that area. Draw a line through it and write a compassionate thought, full of gentleness and grace. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Interview with Ashlee Stohler: The Long Obedience. An Interview about Body Shame Ashlee is a wife and mother of 4 miracle babies. She works in the marketing department for a Christian wellness ministry called Revelation Wellness. (www.revelationwellness.org) Ashlee has swung on the pendulum of obsessing and neglecting her body. Through many years of infertility and loss, she always looked at her body as a problem to be solved. Her extreme efforts to "fix" her body only left her more defeated and hopeless until she surrendered all of her plans to the Lord. She continues to walk out this long obedience to the Lord and has found so much healing along the way. She hopes that she will make a generational impact on her daughters in how they view and care for their bodies. Find Ashlee here: @ashleestohler4  You will not want to miss today’s interview with Ashlee. She is a woman who has experienced much in her lifetime and has allowed the Lord to transform her pain into purpose. Listeners will learn about her progression of healing body shame, the way she experiences different levels of freedom, how all this healing is transforming her parenting, and the small steps she takes to continue to live in freedom! We believe everyone will be able to relate to some portion of today’s episode; man, woman, young, and old…it’s for you! You will WANT TO SHARE THIS INTERVIEW WITH A FRIEND! You and your friends can begin shedding light on body shame and remove the shame! Find Ashlee on Instagram here: @ashleestohler4  CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Body Shame: Finding Freedom in God and Appreciation for Your Body Welcome to Episode #53.  97% of people struggle with body shame! Although it’s so common, today’s topic can be a challenging one for many of us to face. It can be very hard to talk about how we feel about our bodies and to admit that we feel negatively about our bodies. Our heart behind today’s show is to shed light on this dark topic and get the conversations started. You will gain clarity around words like body shame, body image, and body positivity. You will also hear Michelle and Lisa’s personal struggles with body shame. And, we offer you hope with some ways to begin healing body shame.  As always, we offer you 2 simple steps. These steps can be a starting point towards healing body shame. Simple Steps: Choose one of Aundi Kolber’s affirmations to write out to our body:  Thank you for supporting me You can take up as much space as you need Thank you for the feedback you are giving me I want to listen to what you have to tell me You are worthy of good things You can untenable the pain that is wound inside of you I will keep you safe 2, Write a thank you letter to your body. Set a timer for 5-10 minutes (or don’t) and write a thank you letter to your body. Thank you, body for…. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Keep Celebrating With Us! New Habits, Body, Mind, and Spirit Learning, and A Sneak Peak into Our Lives We have so much to celebrate as we kick off Season 2 of the Simple Steps for the Whole You podcast! Join us today as we share how we have grown in our habits over the past year. Michelle and Lisa reflect on how since beginning this podcast a year ago, their habits have never been so healthy. They note how the learning they did this year as well as the accountability of talking about habits each week with each other and YOU the audience, has enhanced their healthy habits. Learn more about accountability on this episode: Iron Sharpens Iron. Specific Products Mentioned Today: Book on Doodle Prayer Trampoline HOW TO ENTER OUR GIVEAWAY! Subscribe to our new YouTube channel!  ⁠https://www.youtube.com/@SimpleStepsfortheWholeYou-x9z⁠ Share our social media post about our YouTube channel! You will earn 2 entries into our giveaway for a chance to win Michelle’s Journal on Identity, Lisa’s book: Grace-Filled Habits, and a Simple Steps for the Whole You sticker! Winner announced on September 17! CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Celebrate with Us! It’s Our 1st Anniversary! Here we are beginning season 2 of Simple Steps for the Whole You podcast! For the next 2 episodes, Michelle and Lisa are having some fun sharing about season 1 and all we have learned. First, let’s talk about our top 5 episodes in season 1: Use Me Lord: A Breast Cancer Awareness Story with Michele Tupen Water Window of Tolerance with LaFaye Tapper Rebounding: Jump for Joy Honoring Your Voice with Your Health with Tina Rolfs Michelle and Lisa tell about their FAVORITE EPISODES of the season: Lisa’s favorite: Interviewing Her Dad  Michelle’s favorite: Hit The Pause Button Listen for what we learned in podcasting this past year, what was hard, and what surprises we experienced! Important Links for this Episode: Honeycomb Journal: https://a.co/d/7L1PrJP Trampoline: https://amzn.to/3Wyn5Om Sugar Fast: https://amzn.to/3UqzYqY Move in Love Journal: https://amzn.to/3UOLu0K HOW TO ENTER OUR GIVE AWAY! Subscribe to our new YOU TUBE channel!  Share our social media post about our YOU TUBE channel! https://www.youtube.com/@SimpleStepsfortheWholeYou-x9z You will earn 2 entries into our give away for a chance to win Michelle’s Journal on Identity, Lisa’s book: Grace-Filled Habits, and a Simple Steps for the Whole You sticker! Winner announced on September 17! CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Breath: Mindfully Breathe and Be Present Welcome to our 50th podcast episode! We are celebrating that have been able to share 50 episodes with you during Season 1! Today, we get to stop and take a breath! Let’s focus on being mindful as we intentionally breathe. Genesis 2:7 says, Then the Lord God formed a man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being. We can utilize breathing to become mindful and breathe life into our souls!  Benefits of breathwork: reduces inflammation, increases oxygen, improves movement, decreases digestive stress, stimulates the vagus nerve: responsible for turning on our parasympathetic nervous system, and lowered heart rate and blood pressure. And listen to this: breathing is the easiest way to regulate! Anatomy of breathing: How the body uses oxygen - 25% is used by the brain, while the kidneys use 12% and the heart just 7%. Our bodies need oxygen to sustain themselves and need to be able to expel carbon dioxide to cleanse the system. Breath is a natural detoxifier. The brain really needs that oxygen! Breath Prayer Some examples: Inhale Him, exhale you Inhale healing, exhale walls you’ve built Increase strength, exhale self-doubt Inhale calm, exhale distraction and chaos Inhale clarity, exhale confusion Inhale the purifying Holy Spirit, exhale junk and clutter Inhale the Lord is my shepherd, exhale I shall not want Box Breathing 4 inhale, 4 hold, 4 exhale, 4 hold…repeat 4-7-8 Breath Inhale for 4 counts (belly breath) Hold for 7 counts Exhale for 8 counts Simple Steps: Choose one breath practice and try it at least 3 times this week. Note how you feel. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Mindfully and Simply Inviting God into Your Play and Creativity Welcome to episode #49! We are nearing the end of our Simple Summer Series. Perhaps we feel we are too busy, have too many responsibilities, or that life is too serious to play and explore our creativity, but to deny play in our adult life can lead to depression, burnout, and the rushing woman syndrome.  Children smile approximately 400 times a day while adults smile an average of 20 times per day. Somewhere between childhood and adulthood we lose 380 smiles.  Science Behind Smiling. We can get those smiles back through our play and creativity.   According to Dr. Stuart Brown, there are seven properties that describe play: it is apparently purposeless, voluntary, there is an inherent attraction to it, while doing it there is freedom from time, it diminishes the consciousness of self, it has improvisational potential (open, not rigid), and has a continuation desire which makes you want to do it more. Play isn’t just about imagination; it is about rest and rejuvenation. It shapes our brain, fosters joy, creativity and innovation, and is essential to our health. Creativity quote from Christine Valtners Paintner: “Creativity is an essential and life-giving practice that requires spaciousness, attention, and intention in order to flourish. As well, it requires a degree of surrender of our control over the process. It also requires listening to the wisdom of our intuition, our bodies, and our feelings while acknowledging that nourishing our creativity is a lifelong journey and process. We also need a community that helps us to discern the creativity that is waiting to be born into our lives.”  Playful and creative activity ideas: Play cards/game Paint rocks Throw rocks in the water Doodling/coloring Pick up an instrument and play a tune  Playing with kids or take them to a zoo or park Shape things with clay or play dough Grab watercolors or even fingerpaints and don’t worry about the finished product Pack a picnic and take a frisbee to the park Put on some music and have a little dance party Think about the things you enjoyed doing as a child? Can you try one of them again? Simple Steps: Pick an activity to play or create this week Contemplate afterwards what it felt like and the idea that God was playing with you and delighting in you. CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Worship Walk: Using Your Walk Time to Connect and Be Present with God “Worship the Lord with gladness; come before him with joyful songs.” Psalm 100:2 Welcome to episode #48. We are continuing on in our Simple Summer Series! We are having so much fun participating along with you all in these different practices this summer. Talking so much about being present and mindful this summer is truly helping us experience and enjoy this summer. We are enjoying it and feeling present without dreading the end of it. We hope you guys are finding these episodes helpful. But, honestly, they are only helpful, if you do them! That is why we have been encouraging your participation in challenges in our Facebook group! We have done the Mindful Meal Challenge and the Sensory Walk Challenge. It has been so fun to read about your experiences in the group.  We are also asking you to add your ideas to our Worship Walk Playlist. Find the post in our group and please add your song ideas! You all may remember we have talked about Worship Walks in the past! Lisa coached Michelle regarding her worship walk habit. Michelle has made pivots and has discovered how to gain what she desires even when it cannot look exactly like a worship WALK. You’ll find those episodes on episode #9 Be Your Own Health Coach https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000634532133 and a couple of different Bonus Episodes.  What is worship? I love this definition: Anything that pleases the heart of our good Father! Simple Steps: Do at least one worship walk this week! Take the challenge!  Share about your experience in our Facebook Group.  CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Sensory Walk: Using Your Senses to Be Mindful and Present on a Walk “Taste and see that the Lord is good!” Psalm 34:8 Welcome to Episode #47! We are still in our Simple Summer Series! And today we are talking about a different type of walk. Last week, we talked about taking a Gratitude Walk. And, today we are talking about taking a Sensory Walk. Why do a sensory walk? It’s the perfect way to be present and mindful this summer! Benefits: Engaging your senses can help you be more mindful by drawing your attention to the present moment and connecting with parts of yourself that are often disconnected from the world around you. This practice can help you shape your brain to be more attentive and less reactive, and can even help you form new neural pathways. Sensory Walk ideas: 5-4-3-2-1 Sensory Walk 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste (Or want to taste!)  Seek different textures on your walk. Touch the beautiful flowers and plants on your walk. Notice the breeze or heat on your skin. Notice how your feet feel when they touch the pavement. Can you feel every part of your foot on the ground? Walk slowly and do not bring your phone! “I will walk with you in complete freedom, for I seek to follow your every command.” Psalm 119:45 TPT Sensory Walk Resource: https://empoweringhealthcoach.com/store/ols/products/sensory-walk-resource Simple Steps: Download the Sensory Walk resource and do a Sensory Walk this week! Report back in our facebook group! Tell us how it went for you. How did you feel? CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Gratitude Walk Welcome to Episode #46 and the 5th in our Simple Summer Series! Today we talk about a very simple practice to help you be more mindful on a walk.  Gratitude walk: a walk in which you focus on, think about, list, and possibly verbalize what you are grateful for. Listen in on Michelle and Lisa as they both share their weekly gratitude walk with all the listeners on today’s podcast.  We want to hear about your gratitude walk! Chime in on this topic in our Facebook group. Look for the post about Gratitude Walks, add your experience and be encouraged by others! Listen next week as we talk about another way to be mindful on your walks this summer and all year long! CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Mindful Eating Welcome to Episode #45, and our 4th episode in our Simple Summer Series. Today, we are excited to talk about Mindful Eating or the art of being present while you are eating. What gets in the way of you being fully present when you eat? Electronics? Multi-tasking? Standing while eating? Shame? Or something else? What if you begin to work on being more present while you eat this summer? The benefits are numerous: Better digestion Eating less More nutritious food choices Possible weight loss Greater appreciation for your food We invite you to take the Mindful Meal Challenge! You can grab this free printable on Lisa’s website and join in the challenge: https://empoweringhealthcoach.com/store/ols/products/mindful-meal-challenge Join us next week as we explore a mindfulness practice of the Gratitude Walk CONNECT WITH US HERE: Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Simple Summer Series: Gardening Why the Garden is the Perfect Place to Practice Mindfulness Welcome to episode 43 of the Simple Steps for the Whole You podcast! Today we are talking about a subject you may really love: gardening!  We have 2 friends that are just absolutely in love with gardening so we interviewed them on this topic. Listen to Bri Carroll and Robin Parker share about how gardening plays an integral part in their lives.  The first book in the Bible shares some beautiful imagery in regards to gardens. Some of the benefits of gardening is improving osteoporosis through using gardening tools. This is considered weight-bearing exercise. Gardening may lower stress and blood pressure. Simple Steps: Go outside and notice the plants, trees, and flowers around you. Engage your senses. Bring something from the outside into your home. Pick or buy some flowers. Visit a farmer’s market in your area and buy some fresh produce or flowers to bring inside your home. Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template Genesis 2:8-9 NKJV The Lord God planted a garden eastward in Eden, and there He put the man whom He had formed. And out of the ground the Lord God made every tree grow that is pleasant to the sight and good for food. The tree of life was also in the midst of the garden, and the tree of the knowledge of good and evil.Genesis 3:8 NKJV And they heard the [a]sound of the Lord God walking in the garden in the [b]cool of the day, and Adam and his wife hid themselves from the presence of the Lord God among the trees of the garden.

Simple Summer Series: Sunlight and Grounding The Power of Nature Through Sunlight and Putting Your Feet on the Earth Welcome to episode 43 of the Simple Steps for the Whole You podcast! Today, we bring you 2 ideas to try this summer: Putting your Face in Sunlight and Putting your Feet on the Earth (also known as grounding). There are many benefits to both of these practices. When putting your face in the sunlight, especially in the early morning sunlight, you may increase your Vitamin D level, regulate your melatonin and serotonin levels, and reset your circadian rhythm.  When grounding, you may increase the level of electrons in your body which improves energy, Both of these practices are wonderful ways to be mindful, and fully in the present moment as your sensory system enjoys itself. Today’s episode fits nicely with an interview we brought you earlier in the year with licensed therapist, Carrie Basher: Hope for Seasonal Depression. We hope you enjoyed this episode! Stop by our Facebook group to let us know which simple practices you are trying this summer! https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Simple Summer Series Introduction: How Being Mindful and Fully Present Will Give You the Summer You Desire Welcome to Episode #42, and the first episode in our Simple Summer Series! Michelle and Lisa are excited to bring you topics this summer such as: gardening, grounding, sunlight, walking, eating, and prayer. The focus will be on MINDFULNESS and being fully present in your summer activities. In today’s episode Lisa reads about a study done on hotel housekeepers and how mindfulness about their level of activity drastically improved their overall heath. You can read the article here: https://www.npr.org/2008/01/03/17792517/hotel-maids-challenge-the-placebo-effect Stay tuned throughout July and August as we dive deeper into how you can be fully present and have a SIMPLE SUMMER! Lisa is having a FREEDOM SALE on her book! Get it for $9.99 on Amazon through July 4th! Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Staying Free from Rushing: Wrapping Up Our “The Impact of Being a Rushing Woman” Series Episode 41 of Simple Steps! Today, we are wrapping up our series on The Impact of Being a Rushing Woman! Michelle and Lisa have loved this series, and we know you will find this whole series healing and helpful for you. Friends, this life is hard. Jesus promised us we would have trouble AND we would have HIM! This truth is our saving grace! We have the Holy Spirit dwelling in our bodies, our very beings. Ready to quiet us and slow us and even still us, if we tune in.   A question to ponder? What might you be running to or rushing from?  Get curious about what is causing you to avoid slowing down?  What is causing you to stay in rushing mode? Keys to Freedom: The Importance of Grace: Ephesians 2:8–9 The Importance of Small Habits: In John 6:1-14 Jesus wanted the disciples to feed a large crowd. They said it would be impossible. But, a boy with them had five small loaves of bread and two small fish. Jesus takes this gift, thanks God for it, and uses it to feed over 5,000 people, with leftovers to spare! The Importance of Community: Galatians 6:2  Carry each other’s burdens, and in this way you will fulfill the law of Christ. Simple Steps: Bring this question to God: What is causing me to avoid slowing down? Or, what keeps me in rushing mode? Journal, reflect, discuss with a friend, family member, or even a counselor. Journal, reflect, or discuss what life might look like and feel like to slow down? Let yourself dream. And, then listen to our Simple Summer Series where we are going to practice SIMPLE ways to slow down and enjoy your summer! A Simple Practice to Try: A Butterfly Hug: https://youtu.be/R3sHusaUnyE We referenced several previous episodes: Episode 25, Episode 26, Episode 27, and Episode 37.    Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Hit the Pause Button: Why Rest is Vital for the Rushing Woman (Preventing burnout, refueling, Sabbath, living at the pace of Jesus) Welcome to Episode #40 of the Simple Steps for the Whole You podcast! Today, we are bringing you the 5th episode of our series on “The Impact of Being a Rushing Woman”.  Sometimes the best thing the Rushing Woman can do is HIT THE PAUSE BUTTON!  Not just slow down, but actually cease, desist, or Shabbat. In other words, rest.  Michelle has been growing in and practice Sabbath for about 20 years and delights in teaching others about God’s heart for us in gifting us Sabbath. Lisa is growing more and more curious about the Sabbath and what goodness has in store for her in that special design for rest.  As you get more curious about the Sabbath, we encourage you to try these 2 Simple Steps: Identify your resistance. What’s getting in the way? Not realizing your need Not truly grasping God’s sovereignty, and relying on your own strength Overwhelming to-do list or financial need to work Slowing down or stopping is scary; thoughts and emotions surface that you may not be ready for Don’t want to be legalistic Busy with self-promotion, your own interests, pursuits, and consumptions You are not sure how you spend your time during Sabbath Make a plan. Look at your calendar and schedule a time for 2 hours at two different chunks of time with about 7 days apart. Notice what comes up for you. Are you more present to those around you? Do you experience uncomfortable feelings or resistance? Do you feel joy? Relief? Michelle and Lisa reference a few favorite resources on Sabbath and rest today including: Rest of God by Mark Buchanan, The Ruthless Elimination of Hurry by John Mark Comer, and Sacred Rhythms by Ruth Haley Barton (the latter can be found under our favorite resource link below). You can find Michelle's teaching, 4 Ways to Create Margin in Your Life here: https://breatheandbe.net/store/ols/products/4-ways-to-create-margin-in-your-life And the free download, 7 Tips to Help Busy Families Keep Sabbath here: https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Nutrition and Movement that Helps or Hinder the Rushing Woman: Over-caffeinated, High-intensity Exercise, and Digestion Welcome to Episode #39 of the Simple Steps Podcast! We are on our 4th episode of “The Impact of Being a Rushing Woman” series. In our first episode, we covered how you can know if you are a rushing woman. Our 2nd episode is on people pleasing and we seemed to hit a nerve with that episode! And, last week, we shared about the nervous system and gave some very practical ways in which you can care for your nervous system without even leaving your house or paying a professional!  Today, we share some specific ways in which Rushing Women tend to see all that rushing impact nutrition, exercise, and digestion.  1 Peter 5:8 states, Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour. The temptation to rush, self-medicate, and overdo it…is all evil. So counter from the way God leads. God desires us to be alert and aware of what we are doing and what He has for us. He has given us His Spirit so that we can exercise self-control.  Today, we'll cover: Effects of Caffeine, Alcohol, Sugar, and Alternatives Effects of High-Intensity Exercise and Alternatives How Rushing Affects Digestion We shared some encouraging news about the importance of water today. If you’d like to learn more about the benefits of water, listen to one of our most popular episodes here: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000627608719 And you can find the Sugar Fast book we talked about here: https://breatheandbe.net/favorite-products Simple Steps to Take into Your Week: Evaluate your current reality. How much caffeine are you drinking in a day? How much alcohol are you currently drinking? Pray or journal about this. Choose one area to begin focusing on changing. Go back to episode 29 on changing habits. https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000651189671 Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

How Rushing Affects the Nervous System:  Stress and Anxiety Management, Hope for the Busy Woman Welcome to episode #38 of the Simple Steps Podcast! This is our 3rd episode in our series, “The Impact of Being a Rushing Woman”. Be sure to go back and listen to the first 2 episodes in this series: Are You a Rushing Woman? And People Pleasing.    Today, we are focusing on the Nervous System and the role it plays in helping us to speed up or slow down. Our nervous systems can become so taxed by often being in the Sympathetic mode or fight or flight. We literally run ourselves ragged and then many systems start piling up. If you are not sure if your nervous system needs support, Michelle reads you a list of possible symptoms that can serve like an engine light letting you know it’s time to give your nervous system some support.  Michelle and Lisa always want you to know how much hope there is for healing and the beautiful thing is, there are many things you can do to help your nervous system heal! Below are some Nervous System Nurturing Activities.  What will you try? Breathwork? Restorative yoga? Grounding? Getting to bed earlier? Talking to your doctor or naturopath about getting your cortisol levels tested? Need more support? Consider hiring Lisa as your health coach! She is now a certified LiveWell Health Coach! Michelle will soon also be a Certified LiveWell Health Coach! LiveWell Health Coaches coach the whole person with God as the guide! You can also go to: www.revelationwellness.org and click on Find an Instructor to find a LiveWell Coach in your area. We offer you 2 Simple Steps to Support Your Nervous System: Write out the verse, Isaiah 26:3, and place it on your wall as your cue to remind yourself to do one of the Nervous System nurturing activities above! Or use it as your cue to do step 2 below.  Here is that verse in the NLT version: “You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.” Try the Legs Up the Wall posture. Aim for 15 minutes or as long as you can handle.  Bonus: Meditate on Isaiah 26:3 while you are doing Legs Up the Wall! This episode pairs very nicely with our interview with Lafaye Tapper, https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000654766301, for more about calming the nervous system.  Thank you for listening today! Please share this episode with an overwhelmed friend. We are going to bring you lots of encouragement over the next 5 weeks. God bless you, friends. You are not alone! We are in it together!  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

People Pleasing:  Losing Yourself, Seeking Approval, and Avoiding Disappointment We continue with our series, The Impact of Being a Rushing Woman, Episode # 37. One symptom of being a rushing woman is people pleasing. Are you a people pleaser? Check yourself by looking at these 6 questions: Do you often feel overwhelmed? Do you beat yourself up for not being enough? Are you constantly looking for ways to feel love or be praised and have a difficult time seeing that you are loved? Do you have a hard time asking for help? Do you find yourself saying yes when you really mean no? Do you experience a lot of guilt? Galatians 6: 2 verses and 5 gives a good description of people pleasing and boundary crossing. 2 Carry each other’s burdens, and in this way you will fulfill the law of Christ. 5 for each one should carry their own load. We are instructed to help others with their burdens, which are problems beyond our ability to handle. But, to let others carry their own load or backpack, which are problems we are equipped to take care of. Are you carrying someone else’s load or backpack? Could that be why you are feeling weighed down, exhausted, and like you have to rush? Learning to set boundaries are a great way to treat people pleasing. Lisa leads us through a practice that will help you think about boundaries more clearly. Resources mentioned in today’s episode: Rushing Woman’s Syndrome by Libby Weaver (link to order under our "favorites" below); Altogether You by Jenna Riemersma; and Soul Care by Dr. Rob Reimer.  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorite products and books: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Are You a Rushing Woman? Burnout, stress, overwhelm, and hope! Welcome to the first episode in our series entitled, The Impact of Being a Rushing Woman.  Today, we offer you some thought-provoking questions. Choose just one to focus on. Don’t let this list overwhelm you. Rest in knowing that Jesus is close and He longs to teach you in His love and gentleness. Do you love coffee and feel deprived and lack energy if you cannot have it? Do you crave sugar, especially in the afternoon? Do you often feel overwhelmed? Do you have poor short-term memory? Do you often feel tired but wired? Do you experience frequent digestive issues such as IBS or bloating? Do you find it difficult to relax without alcohol? Do you find yourself laughing less? Do you beat yourself up for not being enough? Are you constantly looking for ways to feel love or be praised and have a difficult time seeing that you are loved? Do you take short, shallow breaths? Do you have a hard time asking for help? Do you find yourself saying yes when you really mean no? Do you experience a lot of guilt? Do you tend to blame others for adding to your workload or “stressing you out”? Do you have a to-do list that is never completed, and it causes you stress?   Do you feel anxious without your cell phone and catch yourself constantly pushing the refresh screen button, in case you miss an important message or text - for this reason you check your email at traffic lights and late at night and take your phone to the bathroom. 2 Simple Steps: Pick ONE of these questions to journal on.  Listen to the rest of this series for guidance and support. Thank you for listening today! Please share this episode with an overwhelmed friend. We are going to bring you lots of encouragement over the next 5 weeks. God bless you, friends. You are not alone! We are in it together!  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com Some of our Favorites: https://breatheandbe.net/favorite-products  FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE All the products and books we talk about on the podcast and a way to keep our podcast ad-free when you buy on Amazon using these links (we earn a small commission): https://breatheandbe.net/store/ols/products/meal-planner-template

Many of our listeners fall in to this category of peri-menopause or post-menopause age group, so we know you'll find the information April Haberman presents to us extremely helpful. Not only can we manage our hormonal changes and symptoms that go beyond hot flashes, we can actually experience some of our most content and flourishing years! April is more than qualified to talk on the subject having years of experience teaching and guiding women throug the complex terrain of menstrual health, menopause transitions, and sexual reproductive wellness. In this episode, you'll learn more about the role estrogen and other hormones play in our overall health, as well as strategies and habits that can easily be implemented in your life for overall health in the menopause stages. And surprisingly, there are some benefits to these years and transitions, and we'll encourage you with this hope. 2 Simple Steps for this week: 1. Explore the Menopause Society website and MiDOVia's site and learn more. Links below. 2. Ask yourself how you can be kind to your body as you age? Are there new ways you can work with your body compassionately? Ask God for His input. Hear more from April and her co-host on her very own podcast: The MiDOVia Menopause Podcast with Kim Hart. https://podcasts.apple.com/us/podcast/the-midovia-menopause-podcast/id1732534331 You can also access MiDOVia's resources at https://www.midovia.com/ Learn more, and find a practitioner in your area at the North American Menopause Society: https://www.menopause.org/ Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

The Window of Tolerance: How to Increase Your Ability to Handle Change and Challenge, How to Thrive in Everyday Life, and How Daily Habits will Increase Your Window of Tolerance Today, Michelle interviews LaFaye Tapper, LMHC. Lafaye brings over four decades of experience as an ordained pastor and licensed mental health therapist to her practice in Everett, WA. Originally from Baton Rouge, Louisiana, LaFaye relocated to the Northwest with her husband over two decades ago, where they faithfully served together in ministry for forty years, including fifteen years as pastors of View Ridge Community Church in Everett. LaFaye is deeply committed to supporting individuals, couples, and families in navigating life’s challenges while finding healing and growth.  Lafaye shared this quote with us that we love: Every day of our lives we are on the verge of making those slight changes that would make all the difference. –Mignon McLaughlin On this episode, you will learn: What the Window of Tolerance is How habits play a role in widening our Window of Tolerance How the Window of Tolerance plays a role in our overall health and well-being. “I am Aware” grounding exercise by Barb Myberger from the Myberger Institute. As always, we offer 2 Simple Steps: Choose a practice discussed today and try it out! Examples include: deep breaths, name it to claim it–identify an emotion, awareness activity using your senses, or a body scan. Practice the Pause: when finding yourself outside of the Window of Tolerance, pause, and offer yourself compassion and curiosity.  Stay tuned for our Summer Series on Mindfulness where you will be encouraged to practice more activities that will lead to a wider Window of Tolerance. Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Here's an Amazon affiliate link (we receive commision) for the book mentioned, Try Softer by Aundi Kolber: Try Softer: https://amzn.to/3URqk1O CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker

A Dream Come True: Lisa Published A Book, Grace-Filled Habits You have been hearing us talk about the book, Grace Filled Habits: The Ripple Effects of Spiritual Growth. And, now it is HERE! Order it here: https://www.amazon.com/dp/B0D2HGWSM2/ Today, on the podcast, you will hear more of the story of how this book came to be. Lisa has had many challenges over her lifetime, but one thing has remained, she knew she would write a book…since the age of 8 years old!  Learn: The why behind this book More of the how of becoming a first-time author The story behind the cover art Who this book is for Simple Steps to Take Away With You Today: (These steps will help Lisa as a new author! You get to be a part of helping the success of this book!) Purchase the book here: https://www.amazon.com/dp/B0D2HGWSM2/ To join the Private Coaching Community to go through the book fill out this form: https://forms.gle/LXX2GHsbwo3Tkty57 Leave a review on Amazon!  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

“It is good to grasp the one and not let go of the other. Whoever fears God will avoid all extremes.“ ‭‭Ecclesiastes‬ ‭7‬:‭18‬ ‭NIV‬‬ In episodes #30 and #31, we discussed 2 different eating styles. Episode 30: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000651902814 and Episode 31: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000652618757 Lisa and Michelle know that health information can often seem to contradict itself. Eat more chocolate. Don’t eat chocolate! Coffee is good for you. Coffee is bad for your heart. Eat breakfast right when you wake up. Be sure to skip breakfast. Confused much? We feel that! God is not a God of confusion or overwhelm, so what do we do? Well, we seek Him! We invite Him in to guide us and we slow down to listen to His guidance.  Simple Steps to Implement Today: Listen to episodes 30 and 31 (Links above) Pause and reflect on where you are lacking freedom, or where are you hyper-focusing on one particular area? Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Only today on Amazon, get Lisa's book for just .99 cents on Amazon! This will help send a message to Amazon that this book is a best-seller and encourage sales and the message of her book reaching more people. The title is: Grace Filled Habits: The Ripple Effect of Spiritual Growth. Link for purchasing on the 19th: https://buff.ly/49SMnd7. You must make your purchase through the browser and not the Amazon app. Thank you so much for supporting me!

In Episode 30 today, we discuss different types of fasting. Fasting, especially intermittent fasting, gets a lot of press these days. But, fasting is not new! Jesus fasted and many Bible heroes from the Old Testament fasted. After today’s episode, we think you will want to try fasting as well. Here are just a few benefits!  Spiritual benefits: Determining idols or cheap substitutes Dependency on God More clarity Mental/Emotional benefits: Decreased anxiety, less depression, better focus Increased resilience Simple Steps: Consider a fast centered around the question, “What might be taking the place of God in my life?” Or what is standing in the way of going deeper with God? Pray and journal about this.  Try it! A fast is considered a practice. Maybe you fast one meal! Maybe you fast from sugar or alcohol for 3 days! During the fast, meditate on your statement, “I want ______, more than I want ______.” After listening to today’s episode, you will likely decide you want to try fasting! A great way to do that in community is to join Lisa’s 40-Day Sugar Fast group. Fill out this google form to get in on this goodness: https://forms.gle/fDXcU347mgWYXzFu6 Don’t wait, because this begins on April 22nd! Resources mentioned in today’s episode: The Complete Guide to Fasting by Jason Fung and Fast Like a Girl by Mindy Pelz, the 21-Day Sugar Fast with Revelation Wellness, The 40-Day Sugar Fast by Wendy Speake. Referenced: episode #7: Honoring Your Voice with Your Health (interview with Tina Rolfs for breast cancer awareness month). Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Today, we have a special interview for you! Brittany Wilson is a Registered Dietitian Nutritionist and the owner of Revelation Nutrition. Brittany is a Revelation Wellness fitness instructor, like Lisa. She helps women frustrated by the temporary results and letdowns of dieting become more confident in their food choices and who God made them to be. Her Creator's Vessel Nutrition Program provides tangible steps to make Christ Centered Intuitive Eating a part of your everyday life so that you can eat with ease and feel good in your body. Her program is currently on SALE! Get it now at a huge discount: https://www.myrevnutrition.com/offers/y3SpCgFD/checkout In our interview with Brittany, we find out: What is intuitive eating? How Brittany helps women become Intuitive eaters? What does faith in Jesus have to do with intuitive eating? And, what are simple steps YOU can take to start exploring intuitive eating? You will want to follow Brittany on Instagram! She shares fun, informative posts: @brittanywilsonrdn And, her website: www.myrevnutrition.com Brittany references Evelyn Tribole and Elyse Resch, authors The Intuitive Eating Book and Workbook.  Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw CONNECT WITH US HERE: Michelle’s Website: www.breatheandbe.net  Lisa’s Website: www.empoweringhealthcoach.com FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath MEAL PLANNER TEMPLATE https://breatheandbe.net/store/ols/products/meal-planner-template

Changing a Habit: Stop Scrolling on Your Phone, Turning to Sugar, and Eating Dried Mangoes till Your Teeth Break! Welcome to episode #29 of Simple Steps for the Whole You!  Undesirable habits. Habits that are just not serving you well. We all have them. We are all works in progress. AND, there is hope for all of us! Today, Michelle and Lisa will share how to change a habit that is no longer serving you: Determine your cue associated with the current behavior. What currently drives your habit that you want to change? Examine any rewards. The habit crumbles without a reward. What reward are you currently receiving? What rewards can you continue with your new habit? Expect to FAIL: Frequent Attempts In Learning Replacing the habit with something else that brings the desired reward. As always, we offer you some simple steps to try. Simple Steps to Take Away: Identify a habit that is not serving you well. Determine your readiness to change. Find an alternative and try it out! Connect with Michelle and Lisa! Facebook Group: https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw Michelle’s Website: www.breatheandbe.net and Instagram:  Lisa’s Website: www.empoweringhealthcoach.com Buy Lisa’s new book, Grace-Filled Habits: The Ripple Effects of Spiritual Growth on Amazon on April 19th! FREE RESOURCES: PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker 7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath