Watch the episode, above, or listen, below!

Joyful movement is an essential piece of both physical and mental wellness, as well as an incredibly effective way to close the stress cycle and help prevent burnout.

Shaina Falcone is a fitness professional, Pilates instructor, and “joyful movement” expert. She shares what women need when it comes to exercise, and how exercise can help us to support our bodies through the various stages of our lives including childbirth, post-partum, perimenopause, menopause, and beyond.

A mom to two busy boys, who experienced difficult births herself, Shaina is also a pre and post-natal specialist, who helps moms rebuild their strength and energy. We talk pelvic floor health and explore the causes of diastasis recti, a common abdominal issue in postpartum women. Shaina also explains the benefits of Pilates and how it can help to provide mindful movement for women of all ages.

Shaina offers online workouts and...

Watch the podcast episode, above, or listen, below!

In this re-share of Episode 335 of the This Naked Mind Podcast, I join This Naked Mind Head Coach Scott Pinyard to share some of my drinking story and talk about burnout – how we define it and what its most common symptoms are. We answer two listener questions: one from someone using alcohol to cope with stress, knowing it’s hurting but also feeling like it’s helping, who’s wondering how to handle stress without alcohol; and one from someone who started drinking again and is struggling to stop.

Using alcohol or other unhealthy mechanisms like food or social media to cope with stress is so common. Scott and I discuss how to change your thinking patterns and cope differently, the importance of building a toolkit of healthy coping mechanisms, how stress is compounded by alcohol, how meditation can relieve stress, what practicing self-care looks like, how gratitude can help you drink less, and the fact...

  Watch the episode, above, or listen, below!

In this special episode, guest host Julie Lesperance takes the reins to interview me about my personal alcohol story on my 3-year anniversary of living alcohol-free. I explain how and why my relationship with wine changed over the course of my life, when and why I started to question it, and how I found freedom and went on to become a Certified Naked Mind Coach. 

If you think you’re the only one questioning your relationship with alcohol, you’re not. If you’re thinking things aren’t “bad enough” to make a change, you’re wrong. 

"Grey-area drinking" exists on a huge spectrum. You don't need to objectively have " a problem", be an "alcoholic" or hit a "rock bottom" to change your habits. The truth is: you simply don't HAVE to drink (or drink as much), and it's 100% up to you! (Boy, was it ever liberating when I realized that!)

You get to...

Watch the podcast episode, above, or listen, below!

In this short episode, I answer this question from Carrie, a Bite-Sized Balance listener:

“I’m terrible at over-committing. How can I say 'no' more often?”

I provide my best tips for saying no more often so you can carve out the time you need to take care of YOU in 2021, including my #1 most popular time management strategy – “the script”. You’ll want to have this trick up your sleeve next time you get put on the spot, trust me!

Got a burning question you'd love me to answer in an upcoming episode? Send it to me at [email protected]! 

 Watch the episode, above, or listen, below!

Why do so many resolutions fail? I answer this question and provide several options for “rethinking your resolutions” this year and setting yourself up for lasting success.

What might happen if you set goals around how you wanted to feel, instead of what you wanted to do?

Or stacked one small habit on top of another, instead of reaching for that extreme “quick fix” solution?

If you’ve made resolutions year after year, with little to no permanent results, this podcast episode is for you! Try different this year, not harder.

Watch the episode, above, or download and listen, below!

I'm adding a new regular feature to the podcast that I'm hoping you'll love, Ask The Coach, where I answer questions from you, the listeners.

In the first installment of “Ask The Coach”, I answer this question from Shannon, a Bite-Sized Balance listener:

“Every morning I promise myself I won’t eat sugar that day, but every night the craving hits, and I give in again. What can I do differently?”

 In this short podcast episode, I explain how cravings work and provide three practical, bite-sized strategies to diffuse a craving when it hits, no matter what it is you’re craving.

Have you got a burning question you'd love me to answer in an upcoming episode? Send it to me at [email protected] (Please let me know if you're OK with me using your first name on air, or if you'd rather I use a pseudonym -- either is fine!)

Watch the podcast interview, above, or listen, below!

Can you do Sarah and I a favour? If you're enjoying the podcast, we'd be so grateful if you'd take a minute to visit iTunes and give it a quick review - it really helps us spread the word! 

October is World Menopause Awareness Month and the "Meno Whisperer", Dr. Sarah Baillie, is BACK!

In Part 2 of this conversation, host Wendy McCallum and Sarah really dig into why awareness around perimenopause and menopause is so low for most women, and what the incredible (but rarely-discussed!) gifts in this life transition can be if we just open ourselves up to them. They also discuss the common symptoms of perimenopause and menopause, the range of options available to women for better hormonal and symptom management, and the most important first step in taking back some power -- slowing down and getting aware of what they are experiencing (physically, mentally and emotionally) and what they are doing (or not doing)...

 Watch the podcast interview, above, or listen, below!

By the way, if you're enjoying the podcast, I'd be so grateful if you'd take a minute to visit iTunes and give it a quick review - it really helps us spread the word! 

October is World Menopause Awareness Month and the "Meno Whisperer", Dr. Sarah Baillie, is BACK!

Host Wendy McCallum and Sarah really dig into why awareness around perimenopause and menopause is so low for most women, and what the incredible (but rarely-discussed!) gifts in this life transition can be if we just open ourselves up to them. They also discuss the common symptoms of perimenopause and menopause, the range of options available to women for better hormonal and symptom management, and the most important first step in taking back some power -- slowing down and getting aware of what they are experiencing (physically, mentally and emotionally) and what they are doing (or not doing) to take meaningful care of themselves as they go...