<![CDATA[Long Distance Friends]]>I'm so grateful you're here! I'm Anna Casey, a mom of 2, military spouse, and lover of deep conversations.

I started this podcast because I know what its like to finish a long day of solo parenting to pop in your headphones and feel immediately less alone and more anchored.

I also know the feeling of being completely overwhelmed at the thought of "holding down the ship" while your spouse leaves again.

But I also know when we come together and learn from each other and share our stories, we are better for it.

On Long Distance Friends, you'll hear from a range of experts and friends on all the things that build us up to handle the hardships of life - from motherhood, mental health, community-building, resilience, faith/spirituality, and more.

Every conversation is laced with honesty, curiosity, open-mindedness, and grace.

I hope you find yourself feeling at home, like you're sitting right here on the couch with us. Even if you're thousands of miles away.

We can do this, together, even if at a distance.

Anna Casey

IG, FB, Tiktok: @ldf.pod

Fun fact - this show is produced entirely during my kids nap time! If you love these conversations, please consider writing a review and actually pressing "subscribe/follow"! This is the #1 way to help this show gain momentum and help these conversations and get them into more women's hands.

]]>https://www.instagram.com/ldf.pod/Riverside.fm (https://riverside.com)Wed, 17 Jun 2026 16:06:48 GMTThu, 11 Jun 2026 04:31:14 GMT60Anna Casey<p>I'm so grateful you're here! I'm Anna Casey, a mom of 2, military spouse, and lover of deep conversations. </p><p></p><p>I started this podcast because I know what its like to finish a long day of solo parenting to pop in your headphones and feel immediately less alone and more anchored.</p><p></p><p>I also know the feeling of being completely overwhelmed at the thought of "holding down the ship" while your spouse leaves again.</p><p></p><p>But I also know when we come together and learn from each other and share our stories, we are better for it.</p><p></p><p>On Long Distance Friends, you'll hear from a range of experts and friends on all the things that build us up to handle the hardships of life - from motherhood, mental health, community-building, resilience, faith/spirituality, and more. </p><p></p><p>Every conversation is laced with honesty, curiosity, open-mindedness, and grace.</p><p></p><p>I hope you find yourself feeling at home, like you're sitting right here on the couch with us. Even if you're thousands of miles away.</p><p></p><p><b><i>We can do this, together, even if at a distance.</i></b></p><p>Anna Casey</p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/ldf.pod/" target="_blank">IG</a>, <a rel="noopener noreferrer nofollow" href="https://www.facebook.com/ldf.pod" target="_blank">FB</a>, <a rel="noopener noreferrer nofollow" href="https://www.tiktok.com/@ldf.pod" target="_blank">Tiktok</a>: @ldf.pod</p><p></p><p>Fun fact - this show is produced entirely during my kids nap time! If you love these conversations, please consider writing a review and actually pressing "subscribe/follow"! This is the #1 way to help this show gain momentum and help these conversations and get them into more women's hands. </p>episodicAnna Caseyannanicolecasey@gmail.comno<![CDATA[What You Need to be Resilient + Handling Resentment as a Military Spouse - with Dr. Michelle Kirk]]>26.Resilience may look different than you think. And what fuels resilience? We discuss it all in today's episode with doctorate-level performance psychology professional Michelle Kirk.

Timestamps:


00:00 - Introduction and guest background
01:00 - Resilience, recovery, and team sport of military life
02:20 - Understanding resentment and unmet expectations
03:00 - Michelle’s journey into performance and resilience psychology
04:00 - Motivation rooted in athletic experience and studying behavior
05:30 - How resilience differs across domains and the importance of rest
06:50 - Resilience versus grit: definitions and misconceptions
08:36 - Parallels between sports and military family resilience
10:00 - Rest, recovery, burnout, and capacity for resilience
12:12 - Building resilience to handle stress, adversity, and pressure
13:45 - Domains of resilience and areas for self-awareness
15:39 - Unique challenges of military spouse resilience and recovery strategies
17:30 - The importance of community and shared language
18:57 - Recognizing energy depletion and capacity limits
20:12 - Domains of well-being and intentional self-care
22:36 - Practicing intuitive and effective self-care
24:44 - Reframing sacrifice and cultivating gratitude
32:27 - Personal experiences with resentment in military life
33:53 - Expectations, unmet needs, and communication
34:36 - Reflection, self-awareness, and responsibility in resilience
37:03 - Supporting children through deployments and challenges
55:00 - Building community and leveraging local resources
66:50 - Connecting with Michelle for support and follow-up

Connect with Michelle Kirk:

Michelle Kirk is a doctorate-level performance psychology professional who has spent more than a decade helping military leaders, soldiers, and families build resilience and perform under pressure. 

She’s worked with the U.S. Army in roles ranging from leadership coaching and resilience training to developing suicide prevention and deployment support programs. 

In addition to her experience working with military populations, she’s coached sports from youth to the college level, worked at several universities across the country teaching sport psychology, principles of behavior change, and coaching courses. 

She continues to coach athletes and consult with parents and coaches to help enhance resilience and performance in sport and life. Michelle has earned a Ph.D. in Performance Psychology, a Master's degree in exercise science and is a certified master resilience trainer and mindfulness sport performance enhancement instructor. 

Michelle is a military spouse of 10+ years. In those 10 years, Michelle and her husband have logged six cross country moves along with having and raising four children. Through this lived experience, Michelle has developed a passion for supporting military spouses as they navigate the challenges and opportunities of military life to include deployment (and heavy TDY) seasons, relocation, finding community and maintaining connections, and meeting one's own needs (self-care) while always in the service of others.

]]>5ef8f3f0-a18f-47b3-ace6-71265422a96cThu, 11 Jun 2026 07:22:39 GMT<p>26.Resilience may look different than you think. And what fuels resilience? We discuss it all in today's episode with doctorate-level performance psychology professional Michelle Kirk.</p><h6><b>Timestamps:</b></h6><p><br />00:00 - Introduction and guest background<br />01:00 - Resilience, recovery, and team sport of military life<br />02:20 - Understanding resentment and unmet expectations<br />03:00 - Michelle’s journey into performance and resilience psychology<br />04:00 - Motivation rooted in athletic experience and studying behavior<br />05:30 - How resilience differs across domains and the importance of rest<br />06:50 - Resilience versus grit: definitions and misconceptions<br />08:36 - Parallels between sports and military family resilience<br />10:00 - Rest, recovery, burnout, and capacity for resilience<br />12:12 - Building resilience to handle stress, adversity, and pressure<br />13:45 - Domains of resilience and areas for self-awareness<br />15:39 - Unique challenges of military spouse resilience and recovery strategies<br />17:30 - The importance of community and shared language<br />18:57 - Recognizing energy depletion and capacity limits<br />20:12 - Domains of well-being and intentional self-care<br />22:36 - Practicing intuitive and effective self-care<br />24:44 - Reframing sacrifice and cultivating gratitude<br />32:27 - Personal experiences with resentment in military life<br />33:53 - Expectations, unmet needs, and communication<br />34:36 - Reflection, self-awareness, and responsibility in resilience<br />37:03 - Supporting children through deployments and challenges<br />55:00 - Building community and leveraging local resources<br />66:50 - Connecting with Michelle for support and follow-up</p><p></p><hr /><p></p><h6><b>Connect with Michelle Kirk:</b></h6><ul><li><a rel="noopener noreferrer nofollow" href="https://www.linkedin.com/in/michelle-kirk" target="_blank">Michelle Kirk - LinkedIn</a></li><li>Email: mkirk356@gmail.com (or via direct message on <a rel="noopener noreferrer nofollow" href="https://www.facebook.com/michelle.bruns.5" target="_blank">Facebook</a>)</li></ul><p></p><p>Michelle Kirk is a doctorate-level performance psychology professional who has spent more than a decade helping military leaders, soldiers, and families build resilience and perform under pressure. </p><p>She’s worked with the U.S. Army in roles ranging from leadership coaching and resilience training to developing suicide prevention and deployment support programs. </p><p></p><p>In addition to her experience working with military populations, she’s coached sports from youth to the college level, worked at several universities across the country teaching sport psychology, principles of behavior change, and coaching courses. </p><p></p><p>She continues to coach athletes and consult with parents and coaches to help enhance resilience and performance in sport and life. Michelle has earned a Ph.D. in Performance Psychology, a Master's degree in exercise science and is a certified master resilience trainer and mindfulness sport performance enhancement instructor. </p><p></p><p>Michelle is a military spouse of 10+ years. In those 10 years, Michelle and her husband have logged six cross country moves along with having and raising four children. Through this lived experience, Michelle has developed a passion for supporting military spouses as they navigate the challenges and opportunities of military life to include deployment (and heavy TDY) seasons, relocation, finding community and maintaining connections, and meeting one's own needs (self-care) while always in the service of others.</p>no01:07:5438What You Need to be Resilient + Handling Resentment as a Military Spouse - with Dr. Michelle Kirkfull<![CDATA[Asking a Mom of 12 All My Parenting Questions - with Esther Casey]]>12. Esther Casey, mom of 12 (My MIL!), answers all of my burning parents questions like:

  • What did you worry about that turned out to not matter?
  • What is was like changing so many cloth (!!!) diapers??
  • How do I honor unique giftings and personalities?
  • How do I prevent my daughters from comparing themselves to each other?
  • What was your lowest point (ages of kids) as a mom? What got you through?

This episode will feel like a big hug and such an encouragement.

]]>Buzzsprout-18182574Thu, 13 Nov 2025 08:00:00 GMT<p>12. Esther Casey, mom of 12 (My MIL!), answers all of my burning parents questions like:</p><ul><li>What did you worry about that turned out to not matter?</li><li>What is was like changing so many cloth (!!!) diapers??</li><li>How do I honor unique giftings and personalities?</li><li>How do I prevent my daughters from comparing themselves to each other?</li><li>What was your lowest point (ages of kids) as a mom? What got you through?</li></ul><p>This episode will feel like a big hug and such an encouragement.</p>no00:47:2827Asking a Mom of 12 All My Parenting Questions - with Esther Caseyfull<![CDATA[How to Make the Holidays More Meaningful - with Kim Muhich]]>13. Want more intention and less chaos during the holidays?

In this episode you'll get ideas for:

  • Meaningful decor that doesn't waste your money
  • Traditions for gratitude, advent, gift giving
  • How to serve your community authentically and relationally
  • Conversation topics with your kids that point to Jesus

Kim Muhich is an active member of her community - serving within the church, local government, and on board with local organizations. 

Links mentioned:



]]>Buzzsprout-18222244Thu, 20 Nov 2025 08:00:00 GMT<p>13. Want more intention and less chaos during the holidays?</p><p>In this episode you'll get ideas for:</p><ul><li>Meaningful decor that doesn't waste your money</li><li>Traditions for gratitude, advent, gift giving</li><li>How to serve your community authentically and relationally</li><li>Conversation topics with your kids that point to Jesus</li></ul><p>Kim Muhich is an active member of her community - serving within the church, local government, and on board with local organizations. </p><p>Links mentioned:</p><ul><li><a href="https://www.amazon.com/Halloween-Decoration-Realistic-Stickers-Decorations/dp/B0C7C5D4MV/ref=mp_s_a_1_1_sspa?crid=1M1H7ZPM53VW4&amp;dib=eyJ2IjoiMSJ9.eedJC8zu0Uc7iqJ7EczrpJsEj_4X6NhA7BCnsHHQC5shnV-OUcO-pATu-bsG8Y-SY949WWVJAT8jMOb1o65OGMwSvEM2RYH3pwZMao374jdomIXhVPmNBlkREH6Brm0rqcJs2FTwBqnPNNFaDOpKG8GaIJ6F8gQMHZXkIDaZKGRHYRgDbzHwmiiaoMILwUv-6akkgXFsy0fMRzzA7SUK0Q.l_xnJnm296_aigagbdUMCZeOiNe279je8zwYaP95eIY&amp;dib_tag=se&amp;keywords=adhesive%20bats&amp;qid=1762025888&amp;sprefix=afhesive%20bats%2Caps%2C301&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9waG9uZV9zZWFyY2hfYXRm&amp;psc=1" rel="noopener noreferrer nofollow">Bats</a> halloween decor idea</li><li><a href="https://www.target.com/p/productworks-the-gratitude-tree-24-inch-tree-with-leaves-kit/-/A-84933097" rel="noopener noreferrer nofollow">Thankfulness tree</a> example from Target</li><li>The <a href="https://www.amazon.com/s?k=sally+lloyd+jones+bible&amp;adgrpid=188964580920&amp;hvadid=779539097455&amp;hvdev=c&amp;hvexpln=0&amp;hvlocphy=1027570&amp;hvnetw=g&amp;hvocijid=2897365039482086325--&amp;hvqmt=e&amp;hvrand=2897365039482086325&amp;hvtargid=kwd-317462463501&amp;hydadcr=16843_13419446_9419&amp;mcid=af662495b4263f97adca16073b557221&amp;tag=googhydr-20&amp;ref=pd_sl_2qnfp5xi3a_e" rel="noopener noreferrer nofollow">Jesus Storybook Bible</a> by Sally Lloyd Jones</li></ul><p><br /></p><p><br /></p>no00:47:0428How to Make the Holidays More Meaningful - with Kim Muhichfull<![CDATA[Season 2 Kickoff, Living In A Camper, House Hunting, And Doing Things Whole]]>6. WE'RE BACK, BABY! I'm talking all things summer recap -- from:

• Living in a camper for 32 days with a toddler and baby

• Moving across the country & house hunting in Washington state

• Showing up whole + healthy

• Season 2 topic sneak peek

Thanks for being here!

]]>Buzzsprout-17888236Mon, 22 Sep 2025 21:00:00 GMT<p>6. WE'RE BACK, BABY! I'm talking all things summer recap -- from:</p><p>• Living in a camper for 32 days with a toddler and baby</p><p>• Moving across the country &amp; house hunting in Washington state</p><p>• Showing up whole + healthy</p><p>• Season 2 topic sneak peek</p><p>Thanks for being here!</p>no00:17:0921Season 2 Kickoff, Living In A Camper, House Hunting, And Doing Things Wholefull<![CDATA[Prioritizing Rest & Writing Own Rules as a Business Owner - with Grace Casey]]>7. Owner of Marrow Design, Grace Casey, shares an honest and open-hearted reflection of her life and business. We discuss everything from her brain surgeries, to growing her family through adoption, to her recent sabbatical. 

A few highlights include:

  • customizing your life and business to work for YOU
  • The importance of listening to your body
  • rejecting rest as laziness 

You can learn more about Grace at marrowdesign.com & on Instagram @marrow.design

]]>Buzzsprout-17947760Thu, 02 Oct 2025 21:00:00 GMT<p>7. Owner of <a href="https://marrowdesign.com/" rel="noopener noreferrer nofollow">Marrow Design</a>, Grace Casey, shares an honest and open-hearted reflection of her life and business. We discuss everything from her brain surgeries, to growing her family through adoption, to her recent sabbatical. </p><p>A few highlights include:</p><ul><li>customizing your life and business to work for YOU</li><li>The importance of listening to your body</li><li>rejecting rest as laziness </li></ul><p>You can learn more about Grace at <a href="https://marrowdesign.com/" rel="noopener noreferrer nofollow">marrowdesign.com</a> &amp; on Instagram <a href="https://www.instagram.com/marrow.design/" rel="noopener noreferrer nofollow">@marrow.design</a></p>no00:55:3922Prioritizing Rest & Writing Own Rules as a Business Owner - with Grace Caseyfull<![CDATA[Life-Changing Rhythms for the Stay-at-Home Mom - with Military Spouse Laurel Clark]]>10. Mom of 4 littles and military spouse, Laurel Clark, opens up about the hard and the good of being a stay-at-home mom. 

Key Takeaways: 

• Home systems for getting out of the house faster with kids, prioritizing alone time, handling snacks, and more.

• How to communicate the mental load with your spouse and stay on the same team

• a renewed appreciation for the autonomy in our days

• Small (yet impactful) ideas to disciple your kids as a Christian mom

Resources:

Being There: Why Prioritizing Motherhood in the First Three Years Matters Erica Komisar

A Better Share: How Couples Can Tackle the Mental Load for More Fun, Less Resentment, and Great Sex by Morgan Cutlip

Habits of the Household: Practicing the Story of God in Everyday Family Rhythms Justin Whitmel Earley

A Blessing for the Body of a Child While Lying in Bed Justin Whitmel Earley

@busytoddler on Instagram

@thelazygenius on Instagram and the Lazy Genius Podcast by Kendra Adachi

SNAP Assistance:

If you are a teacher feeling the strain of SNAP benefits ending, please message me @ldf.pod and Long Distance Friends will sponsor snacks for your classroom until snap benefits are restored. 


]]>Buzzsprout-18103275Thu, 30 Oct 2025 07:00:00 GMT<p>10. Mom of 4 littles and military spouse, Laurel Clark, opens up about the hard and the good of being a stay-at-home mom. </p><p>Key Takeaways: </p><p>• Home systems for getting out of the house faster with kids, prioritizing alone time, handling snacks, and more.</p><p>• How to communicate the mental load with your spouse and stay on the same team</p><p>• a renewed appreciation for the autonomy in our days</p><p>• Small (yet impactful) ideas to disciple your kids as a Christian mom</p><p>Resources:</p><p><a href="https://www.amazon.com/Being-There-Prioritizing-Motherhood-Matters/dp/0143109294" rel="noopener noreferrer nofollow">Being There: Why Prioritizing Motherhood in the First Three Years Matters Erica Komisar</a></p><p><a href="https://www.amazon.com/Better-Share-Couples-Tackle-Resentment/dp/1400239672/ref=sr_1_1?crid=8JZ87JM9QIX5&amp;dib=eyJ2IjoiMSJ9.tW2CNWl5Xe-Sd7s6Juza-IPoK3aqrqj0K0E9-ab0fr8VrtOapM4NZRA5Gx_g_Gty9bn2CwapXZ8GytF-dLodoDYQo9Yr15XXVvD7x8zWJpe3vWGhfK_6zHoVhnO2h__KLXYliThJ2-YRzcJJmSkUPnACxQmxnpcHNHQEbqbigpi-vb3VXPnjDvK2U8M4VbKHaxieT2jYJbACyAaH5ZFivVhy6YpJixW8GGxoMiYqpdQ.MBHH1GtAV20sCr-SdhfNTsMsWxmHTEVQvSi44yIFZA4&amp;dib_tag=se&amp;keywords=a+better+share&amp;qid=1761777122&amp;s=books&amp;sprefix=a+better+shar%2Cstripbooks%2C162&amp;sr=1-1" rel="noopener noreferrer nofollow">A Better Share: How Couples Can Tackle the Mental Load for More Fun, Less Resentment, and Great Sex by Morgan Cutlip</a></p><p><a href="https://www.amazon.com/dp/0310362938/?bestFormat=true&amp;k=habits%20of%20the%20household&amp;ref_=nb_sb_ss_w_scx-ent-pd-bk-d_k0_1_23_de&amp;crid=14M7WVNUANI6S&amp;sprefix=habbits%20of%20the%20household" rel="noopener noreferrer nofollow">Habits of the Household: Practicing the Story of God in Everyday Family Rhythms Justin Whitmel Earley</a></p><p><a href="https://faithgateway.com/blogs/christian-books/bedtime-liturgies-that-help-us-rest-in-the-work-of-jesus" rel="noopener noreferrer nofollow">A Blessing for the Body of a Child While Lying in Bed Justin Whitmel Earley</a></p><p><a href="https://www.instagram.com/busytoddler/" rel="noopener noreferrer nofollow">@busytoddler</a> on Instagram</p><p><a href="https://www.instagram.com/thelazygenius/" rel="noopener noreferrer nofollow">@thelazygenius</a> on Instagram and the <a href="https://podcasts.apple.com/us/podcast/the-lazy-genius-podcast/id1111796513" rel="noopener noreferrer nofollow">Lazy Genius Podcast</a> by Kendra Adachi</p><p><b><em>SNAP Assistance:</em></b></p><p><b><em>If you are a teacher feeling the strain of SNAP benefits ending, please message me </em></b><a href="https://www.instagram.com/ldf.pod" rel="noopener noreferrer nofollow"><b><em>@ldf.pod</em></b></a><b><em> and Long Distance Friends will sponsor snacks for your classroom until snap benefits are restored. </em></b></p><p><br /></p>no01:02:2125Life-Changing Rhythms for the Stay-at-Home Mom - with Military Spouse Laurel Clarkfull<![CDATA[How to Find Strength and Purpose as a Military Spouse - with Liz Brand]]>2. Liz Brand reflects on her time as a military spouse. We discuss:

  • How to make the most of lonely times when your husband is working long hours
  • Her epic time traveling in Europe when they were stationed in Germany
  • Funny SFRG moments, PWOC, and Spouse sports leagues
  • Surviving while our husbands complete Ranger School and Deployments
  • Gathering strength as you go and building resilience
  • Finding Project-Based work vs. Time-Based work

Links Mentioned:

Veteran Ventures Podcast on Spotify and Apple

Our Morning Walk book by Griffin Brand

]]>Buzzsprout-17171915Thu, 15 May 2025 22:00:00 GMT<p>2. Liz Brand reflects on her time as a military spouse. We discuss:</p><ul><li>How to make the most of lonely times when your husband is working long hours</li><li>Her epic time traveling in Europe when they were stationed in Germany</li><li>Funny SFRG moments, PWOC, and Spouse sports leagues</li><li>Surviving while our husbands complete Ranger School and Deployments</li><li>Gathering strength as you go and building resilience</li><li>Finding Project-Based work vs. Time-Based work</li></ul><p>Links Mentioned:</p><p>Veteran Ventures Podcast on <a href="https://open.spotify.com/show/0N3kDujIQ2qykLUT0shir8?si=cab3d527967f4872" rel="noopener noreferrer nofollow">Spotify</a> and <a href="https://podcasts.apple.com/us/podcast/veteran-ventures/id1763609226" rel="noopener noreferrer nofollow">Apple</a></p><p><a href="https://www.amazon.com/dp/B0DJDN1HJZ?&amp;linkCode=sl1&amp;tag=gbamazon021-20&amp;linkId=89096ecdeb858bacd8ecb00d6c997fd0&amp;language=en_US&amp;ref_=as_li_ss_tl&amp;fbclid=IwY2xjawKTRVFleHRuA2FlbQIxMABicmlkETFBaDVSTWFTRGhvdEJoMEpSAR4D_mep6zCOmUHSSKX0kkZq06Hm_ICSFneCA8GVIi9tChj2ScugLmAgrAUavA_aem_oSOLXhSbqoJZYdYmcSqOLQ" rel="noopener noreferrer nofollow">Our Morning Walk</a> book by Griffin Brand</p>no00:55:2212How to Find Strength and Purpose as a Military Spouse - with Liz Brandfull<![CDATA[How Detrimental is the SAHM Resume Gap? Plus Job Application Tips + Navigating Grief in the Workplace - With Mel @sweatingatnaptime]]>17. Real, honest advice from a HR professional of 10+years. Including:

  • Is it a bad look to ask about a company’s parental leave or maternity leave in the job interview process?
  • How to systematize your job application processes if you need a job ASAP
  • Linkedin tips like training the algorithm, DM’ing guidelines, and turning on job notifications to be an early applicant
  • How detrimental is the SAHM resume gap?
  • Handling grief as an employee after a 16 week miscarriage
  • What women need after a miscarriage in the workplace from their team leads

You can follow or message Mel @SweatingAtNaptime on Instagram or TikTok

]]>Buzzsprout-18384147Fri, 19 Dec 2025 06:00:00 GMT<p>17. Real, honest advice from a HR professional of 10+years. Including:</p><ul><li>Is it a bad look to ask about a company’s parental leave or maternity leave in the job interview process?</li><li>How to systematize your job application processes if you need a job ASAP</li><li>Linkedin tips like training the algorithm, DM’ing guidelines, and turning on job notifications to be an early applicant</li><li>How detrimental is the SAHM resume gap?</li><li>Handling grief as an employee after a 16 week miscarriage</li><li>What women need after a miscarriage in the workplace from their team leads</li></ul><p>You can follow or message Mel @SweatingAtNaptime on <a href="https://www.instagram.com/sweatingatnaptime" rel="noopener noreferrer nofollow">Instagram</a> or <a href="https://www.tiktok.com/@sweatingatnaptime" rel="noopener noreferrer nofollow">TikTok</a></p>yes00:53:51212How Detrimental is the SAHM Resume Gap? Plus Job Application Tips + Navigating Grief in the Workplace - With Mel @sweatingatnaptimefull<![CDATA[Why the Satisfaction Factor is the Most Important Part of Eating - with Megan Koistinen, MS, RD, LDN]]>14. Stop restricting and start honing in on your body’s satisfaction cues!

Megan Koistinen, lead registered dietitian and gastrointestinal (GI) nutrition expert breaks down the importance of the satisfaction factor in meals.

Key Takeaways:

  • Why yoyo dieting and restricting doesn’t work long-term
  • Why Gestational Diabetes is not your fault
  • How to incorporating balanced meals with your entire lifestyle in mind
  • The importance of enjoying food during the holidays

Resources mentioned:

Contact Megan by emailing her at megan.koistinen@gmail.com


]]>Buzzsprout-18261794Thu, 27 Nov 2025 08:00:00 GMT<p>14. Stop restricting and start honing in on your body’s satisfaction cues!</p><p><a href="https://oshihealth.com/provider/megan-koistinen/" rel="noopener noreferrer nofollow">Megan Koistinen</a>, lead registered dietitian and gastrointestinal (GI) nutrition expert breaks down the importance of the satisfaction factor in meals.</p><p>Key Takeaways:</p><ul><li>Why yoyo dieting and restricting doesn’t work long-term</li><li>Why Gestational Diabetes is not your fault</li><li>How to incorporating balanced meals with your entire lifestyle in mind</li><li>The importance of enjoying food during the holidays</li></ul><p>Resources mentioned:</p><ul><li><a href="https://myplate4chatbot.stg.platform.usda.gov/eat-healthy/what-is-myplate" rel="noopener noreferrer nofollow">Myplate</a> tool for balancing meals.</li><li><a href="http://Eatright.org" rel="noopener noreferrer nofollow">Eatright.org</a></li><li><a href="https://www.amazon.com/Intuitive-Eating-4th-Revolutionary-Anti-Diet-ebook/dp/B084722THN/ref=sr_1_1?dib=eyJ2IjoiMSJ9.RZpq8OaM95wXLErLkSNj8ZIFei6AuetQeqNoz_UFGy0YemjeCtzsF5XdQ0-ZhB7ZyQExESSzQHdspqlA0CtY-bJvq7PYm8PO6d2hsrgIF5WohMalKYMtxn5Qvt8dYDlhV3u0BcSgjeYc6Yo6Zsry2VyVHr5GTxDb6vHkz6Or2ee8hh-AtIQ_vt_BUNYJA4rmrGFOCUXkMcshUwEkTJrlTsWc-k7BkyJ0xDIB5V9gFDQ.Y0V91mHGEgEol-OtozHpEoVp9_VRl1-e59l-SwSyA9A&amp;dib_tag=se&amp;hvadid=598611057738&amp;hvdev=c&amp;hvexpln=0&amp;hvlocphy=9033423&amp;hvnetw=g&amp;hvocijid=15854972683424543610--&amp;hvqmt=e&amp;hvrand=15854972683424543610&amp;hvtargid=kwd-7460829933&amp;hydadcr=15521_13558544&amp;keywords=intuitive+eating+book&amp;mcid=f2cda57a02bc3a74a4a01fe9f9a71cb0&amp;qid=1764285398&amp;sr=8-1" rel="noopener noreferrer nofollow">Intuitive Eating</a> by Elyse Resch and Evelyn Tribole</li></ul><p>Contact Megan by emailing her at megan.koistinen@gmail.com</p><p><br /></p>no00:56:4229Why the Satisfaction Factor is the Most Important Part of Eating - with Megan Koistinen, MS, RD, LDNfull<![CDATA[My Favorite Things of 2025]]>16. Here are my 9 FAVORITE products of the year!

1) Souper Cubes

2) Sorel Waterproof Caribou Clogs

3) CityMouse classic crossbody

4) Extra Large Utility Tote (Example)

5) Sharpie Wet Erase White Chalk Marker

6) Skims Fit Everybody Underwear 

7) Chicco Fit360 Car Seat  (⚠️Get it with the LeverLock door cover for rear facing toddlers, as there have been complaints of toddlers unlocking and releasing the base with their feet⚠️)

8) Apple Watch 

9) EASE MOOSE Modular Waterproof Faux Leather Sectional 


]]>Buzzsprout-18307880Thu, 11 Dec 2025 08:00:00 GMT<p>16. Here are my 9 FAVORITE products of the year!</p><p>1) <a href="https://www.soupercubes.com/collections/all-souper-cubes-products#trays" rel="noopener noreferrer nofollow">Souper Cubes</a></p><p>2) <a href="https://www.sorel.com/p/caribou-womens-clog-2048701.html?dwvar_2048701_color=296&amp;srsltid=AfmBOorTok9EWxOnfzt_ZI2FkwpQ4l-xtJAzEzgEMLvLPD6uE9Ee4kB4" rel="noopener noreferrer nofollow">Sorel Waterproof Caribou Clogs</a></p><p>3) <a href="https://citymouseny.com/products/the-citymouse%E2%84%A2-diaper-bag" rel="noopener noreferrer nofollow">CityMouse classic crossbody</a></p><p>4) Extra Large Utility Tote (<a href="https://a.co/d/bOZsHsV" rel="noopener noreferrer nofollow">Example</a>)</p><p>5) <a href="https://www.amazon.com/Sharpie-Chalk-Marker-Erase-Markers/dp/B084TQ89NC/ref=sr_1_1?dib=eyJ2IjoiMSJ9.Fd6adgEXyB1IUxjhCTtlOQ05-m2_yDh_O2pQmcbnQlWBnzA2L211rmr1vXfGSa5Ol31kyh60QQtE0Hq45CC-s694aNoy0KDFTfHQNcDkPP35NBcnU5LMtI2xmn0RSDF0TkalInRa__YjxHj0ubDKTDratIxy9qNjc-kw02YvoPrSLV7Mcts8u1Ecg5ja0t5mKH9tXyinJa6_qgQuaH9TCRLyRPmRAWBIhELDI9gzWdtmvdbW0OHtRSaE124E6yzwXYC1JoUzQr60cbRPJ4AaPTR6qTRYs5rRZg6K-OCBLEE.vn-ZZb60JeB8JV_QpDsqGqcUV0Lj5mqNa7CbU-yweyA&amp;dib_tag=se&amp;keywords=sharpie+white+chalk+marker&amp;qid=1764977579&amp;sr=8-1" rel="noopener noreferrer nofollow">Sharpie Wet Erase White Chalk Marker</a></p><p>6) <a href="https://skims.com/collections/fits-everybody?wpsrc=Google+AdWords&amp;wpcid=13289729944&amp;wpscid=122416261426&amp;wpcrid=671243673567&amp;wpkwid=aud-1643248148537%3Akwd-911879976464&amp;wpkwn=skims+fits+everybody&amp;wpkmatch=e&amp;wpsnetn=g&amp;utm_campaign=US_Search_Brand_Collections_General&amp;utm_source=google&amp;utm_content=Brand+-+Collections+-+Fits+Everybody+-+Exact&amp;utm_term=skims+fits+everybody&amp;utm_medium=cpc&amp;gad_source=1&amp;gad_campaignid=13289729944&amp;gbraid=0AAAAABXxPQL1aSLd_69toZlmdrnLPlCP3&amp;gclid=Cj0KCQiAosrJBhD0ARIsAHebCNrdlaawGcdNPFaaXLxWMcnsOQ3BwgOS4EEPoN3rTyPVohzRxgKr0IAaAoR3EALw_wcB&amp;direction=next&amp;cursor=eyJsYXN0X3ZhbHVlIjoiMTEiLCJsYXN0X2lkIjo3MDM2MzU4NTI1MDYwLCJvZmZzZXQiOjExfQ%3D%3D" rel="noopener noreferrer nofollow">Skims Fit Everybody Underwear </a></p><p>7) <a href="https://www.target.com/p/chicco-fit360-cleartex-rotating-convertible-car-seat-obsidian/-/A-94371984#lnk=sametab" rel="noopener noreferrer nofollow">Chicco Fit360 Car Seat</a>  (⚠️Get it with the <a href="https://www.chiccousa.com/shop-our-products/accessories/car-seat-accessories/fit360-leverlock-door-cover-accessory/87129.html?srsltid=AfmBOop3qBeP0PZl8o548ma_9figlAt36_kKX9mT_0cZbQmCPiLfQsIW" rel="noopener noreferrer nofollow">LeverLock door cover</a> for rear facing toddlers, as there have been complaints of toddlers unlocking and releasing the base with their feet⚠️)</p><p>8) <a href="https://www.target.com/p/apple-watch-series-10-gps---cellular-46mm-rose-gold-aluminum-case-with-light-blush-sport-band---s-m/-/A-91122487" rel="noopener noreferrer nofollow">Apple Watch </a></p><p>9) <a href="https://a.co/d/7h6JeNM" rel="noopener noreferrer nofollow">EASE MOOSE Modular Waterproof Faux Leather Sectional </a></p><p><br /></p>no00:24:20211My Favorite Things of 2025full<![CDATA[Season 2 Finale - A Faith Story & A Benediction]]>18. Personal ramblings + reflections of 2025. 

  • How obedience leads to intimacy in your relationship with God
  • A personal journal entry mid marriage-fight
  • Permission to pause & gain clarity
  • A benediction for 2026

Thank you for listening friends. See you in Season 3 in a few weeks!

]]>Buzzsprout-18441466Thu, 01 Jan 2026 22:00:00 GMT<p>18. Personal ramblings + reflections of 2025. </p><ul><li>How obedience leads to intimacy in your relationship with God</li><li>A personal journal entry mid marriage-fight</li><li>Permission to pause &amp; gain clarity</li><li>A benediction for 2026</li></ul><p>Thank you for listening friends. See you in Season 3 in a few weeks!</p>no00:18:36213Season 2 Finale - A Faith Story & A Benedictionfull<![CDATA[How to Prioritize Family and Health as a Business Executive - with Megan Beaver]]>20. If you've ever felt that tug between crushing it at work and being present in your home-life, this episode is for you. Megan Beaver, Vice President and Integrator of Spotlight Branding and Marketing shares:

  • How to pivot your career for a more family-friendly job
  • The importance of Staying Centered over Staying Balanced
  • How to stand strong in your Non-Negotiables and Boundaries
  • How to handle allll the games and practices as a sports (hint: find your village!)
  • Why staying disciplined in your health can make your day 1000x better
  • Creating a vision board like a pro

You can reach out to Megan Beaver at Megan@spotlightbranding.com

]]>Buzzsprout-18960734Thu, 09 Apr 2026 07:00:00 GMT<p>20. If you've ever felt that tug between crushing it at work and being present in your home-life, this episode is for you. Megan Beaver, Vice President and Integrator of Spotlight Branding and Marketing shares:</p><ul><li>How to pivot your career for a more family-friendly job</li><li>The importance of Staying Centered over Staying Balanced</li><li>How to stand strong in your Non-Negotiables and Boundaries</li><li>How to handle allll the games and practices as a sports (hint: find your village!)</li><li>Why staying disciplined in your health can make your day 1000x better</li><li>Creating a vision board like a pro</li></ul><p>You can reach out to Megan Beaver at Megan@spotlightbranding.com</p>no00:42:4832How to Prioritize Family and Health as a Business Executive - with Megan Beaverfull<![CDATA[How to Lead Your Team with Courage and Care - with Doreen C. Kelly]]>23. Board Certified Executive Coach and Head of School (Functional CEO) of 25 years, Doreen C. Kelly, shares several leadership lessons including:

  • Common Issues Executives Face Today (and How It's Parallel to What We Face as Parents)
  • Solving Problems vs. Managing Tension
  • Handling Your Anger and Disappointment With Your Team
  • How to Frame Courageous Conversations + Constructive Criticism (The SBI framework)
  • The Importance of Supportive and Honest Friendships That Will Act as a Mirror for You
  • A Wholistic Approach to Self-Care & Showing Up As Your Best Self
  • Reflections of a Working Mom

This episode is faith-filled, encouraging, warm, and inspiring. 

You can reach out to Doreen C. Kelly on Linkedin or at The Creds Group.




]]>Buzzsprout-19101302Thu, 30 Apr 2026 07:00:00 GMT<p>23. Board Certified Executive Coach and Head of School (Functional CEO) of 25 years, Doreen C. Kelly, shares several leadership lessons including:</p><ul><li>Common Issues Executives Face Today (and How It's Parallel to What We Face as Parents)</li><li>Solving Problems vs. Managing Tension</li><li>Handling Your Anger and Disappointment With Your Team</li><li>How to Frame Courageous Conversations + Constructive Criticism (The <a href="https://www.ccl.org/articles/leading-effectively-articles/closing-the-gap-between-intent-vs-impact-sbii/" rel="noopener noreferrer nofollow">SBI framework</a>)</li><li>The Importance of Supportive and Honest Friendships That Will Act as a Mirror for You</li><li>A Wholistic Approach to Self-Care &amp; Showing Up As Your Best Self</li><li>Reflections of a Working Mom</li></ul><p>This episode is faith-filled, encouraging, warm, and inspiring. </p><p>You can reach out to Doreen C. Kelly on <a href="https://www.linkedin.com/in/doreenkellycredsgroup/" rel="noopener noreferrer nofollow">Linkedin</a> or at <a href="https://thecredsgroup.com/team" rel="noopener noreferrer nofollow">The Creds Group</a>.</p><p><br /></p><p><br /></p><p><br /></p>no01:01:43How to Lead Your Team with Courage and Care - with Doreen C. Kellyfull<![CDATA[Why Your Mom Rage Hacks Aren't Working - with Erin Randol, LCSW]]>22. If you've ever felt debilitating anger with your kids, this episode is for you. Erin Randol, mental health therapist, walks us through PRACTICAL tools that actually move the needle for our body when we feel anger rising and our logical brain has left the building.

  • Why self-talk and deep breaths aren't cutting it
  • What our body actually needs when we feel anger rising
  • The surprising influence of OCD in mom rage

Resources Mentioned: 

You can find Erin Randol on TikTok @momragetherapy and on her website Sunrise Therapy Services LLC.


]]>Buzzsprout-19063748Thu, 23 Apr 2026 07:00:00 GMT<p>22. If you've ever felt debilitating anger with your kids, this episode is for you. Erin Randol, mental health therapist, walks us through PRACTICAL tools that actually move the needle for our body when we feel anger rising and our logical brain has left the building.</p><ul><li>Why self-talk and deep breaths aren't cutting it</li><li>What our body actually needs when we feel anger rising</li><li>The surprising influence of OCD in mom rage</li></ul><p>Resources Mentioned: </p><ul><li><a href="https://postpartum.net/" rel="noopener noreferrer nofollow">Postpartum Support International</a></li><li><a href="https://www.sunrisetherapyservicesllc.com/erin-randol-about" rel="noopener noreferrer nofollow">SNAPPY MOM SURVIVAL GUIDE</a> (scroll down) - Use code "RAGE" to get for free.</li></ul><p>You can find Erin Randol on TikTok <a href="https://www.tiktok.com/@momragetherapy?_r=1&amp;_t=ZP-95luRr9PEfH" rel="noopener noreferrer nofollow">@momragetherapy</a> and on her website <a href="https://www.sunrisetherapyservicesllc.com/" rel="noopener noreferrer nofollow">Sunrise Therapy Services LLC</a>.</p><p><br /></p>no00:45:4134Why Your Mom Rage Hacks Aren't Working - with Erin Randol, LCSWfull<![CDATA[Using Real Military Tactics to Fight Negative Thoughts - with Dr. Jennifer Donahue]]>9. Retired U.S. Navy Commodore, Seismic Engineer, and Keynote Speaker Dr. Jennifer Donahue, teaches us how to use military tactics to engage and defeat the enemy in our minds.

In this episode you’ll take away:

  • An action plan to overcome the negative voices in your mind
  • Big-sister advice about leading in male-dominated fields

Jenn's leadership experience in high-stress environments as a combat veteran and female leader in male-dominated fields sets her up as the perfect person to inspire the next generation of leaders.

Resources:

]]>Buzzsprout-18032732Thu, 23 Oct 2025 07:00:00 GMT<p>9. Retired U.S. Navy Commodore, Seismic Engineer, and Keynote Speaker Dr. Jennifer Donahue, teaches us how to use military tactics to engage and defeat the enemy in our minds.</p><p>In this episode you’ll take away:</p><ul><li>An action plan to overcome the negative voices in your mind</li><li>Big-sister advice about leading in male-dominated fields</li></ul><p>Jenn's leadership experience in high-stress environments as a combat veteran and female leader in male-dominated fields sets her up as the perfect person to inspire the next generation of leaders.</p><p>Resources:</p><ul><li>Pre-order Jenn’s book <a href="https://www.thewarriorframework.com/" rel="noopener noreferrer nofollow"><b>Becoming the Warrior: </b>Harnessing Your Inner Strength to Silence Self-Doubt</a> starting October 23rd 2025.</li><li><a href="https://www.jenndonahue.com/" rel="noopener noreferrer nofollow">Book Jenn for a speaking engagement</a></li><li><a href="https://www.instagram.com/iamjenndonahue/?hl=en" rel="noopener noreferrer nofollow">Follow Jenn</a> on Social Media</li></ul>yes00:41:2324Using Real Military Tactics to Fight Negative Thoughts - with Dr. Jennifer Donahuefull<![CDATA[Why I'm Doing This (4 mins)]]>1. My quick introduction to the show. Thanks for listening!

Follow along for show highlights and teasers at @ldf.pod on Instagram and TikTok.

Instagram: @ldf.pod

TikTok: @ldf.pod


]]>Buzzsprout-17039996Fri, 25 Apr 2025 00:00:00 GMT<p>1. My quick introduction to the show. Thanks for listening!</p><p>Follow along for show highlights and teasers at @ldf.pod on Instagram and TikTok.</p><p>Instagram: <a href="https://instagram.com/ldf.pod" rel="noopener noreferrer nofollow">@ldf.pod</a></p><p>TikTok: <a href="https://www.tiktok.com/@ldf.pod?_t=ZP-8voUvGwlMcg&amp;_r=1" rel="noopener noreferrer nofollow">@ldf.pod</a></p><p><br /></p>no00:04:1711Why I'm Doing This (4 mins)full<![CDATA[A Licensed Counselor’s Journey with Infertility, Post-Adoption Depression, Identity, and Purpose - with Kaitlyn Thibodeaux, LPC]]>11. Kaitlyn Thibodeaux, Licensed Professional Counselor, shares her personal journey with infertility and post-adoption depression. This conversation is honest and hope-filled. (and fun!)

We also discuss:

  • What mental toughness really is 
  • The illusion of control as it relates to fertility
  • Unique struggles moms face post-adoption
  • How to support friends in the adoption process
  • Hope, purpose, and identity in God.

You can follow Kaitlyn on Instagram @kaitlyn.moreau or at @counselorkaitlynt.

SNAP Assistance:

If you are a teacher feeling the strain of SNAP benefits ending, please message me @ldf.pod and Long Distance Friends will sponsor snacks for your classroom until snap benefits are restored. 

]]>Buzzsprout-18142694Thu, 06 Nov 2025 08:00:00 GMT<p>11. Kaitlyn Thibodeaux, Licensed Professional Counselor, shares her personal journey with infertility and post-adoption depression. This conversation is honest and hope-filled. (and fun!)</p><p>We also discuss:</p><ul><li>What mental toughness really is </li><li>The illusion of control as it relates to fertility</li><li>Unique struggles moms face post-adoption</li><li>How to support friends in the adoption process</li><li>Hope, purpose, and identity in God.</li></ul><p>You can follow Kaitlyn on Instagram <a href="https://www.instagram.com/kaitlyn.moreau/" rel="noopener noreferrer nofollow">@kaitlyn.moreau</a> or at <a href="https://www.instagram.com/counselorkaitlynt/" rel="noopener noreferrer nofollow">@counselorkaitlynt</a>.</p><p><b><em>SNAP Assistance:</em></b></p><p><b><em>If you are a teacher feeling the strain of SNAP benefits ending, please message me </em></b><a href="https://www.instagram.com/ldf.pod" rel="noopener noreferrer nofollow"><b><em>@ldf.pod</em></b></a><b><em> and Long Distance Friends will sponsor snacks for your classroom until snap benefits are restored. </em></b></p>no00:51:5926A Licensed Counselor’s Journey with Infertility, Post-Adoption Depression, Identity, and Purpose - with Kaitlyn Thibodeaux, LPCfull<![CDATA[My SIL Interviews Me - Our Military Fam Journey + Creating Community Everywhere You Go]]>24. I'm in the guest seat today! We reflect on:

  • An Iceland trip that was the catalyst for Nate joining the military
  • Behind the scenes of our dating and early marriage days
  • Fun and meaningful ways to build community through constant change (and building a life that holds people)
  • A trip down memory lane remembering the good and the bad of the army bases we've lived at 
  • The shift from one to two kids—logistics, overwhelm, emotional regulation

"Build a life that holds people. And choose people that hold you"

]]>Buzzsprout-19174849Thu, 14 May 2026 07:00:00 GMT<p>24. I'm in the guest seat today! We reflect on:</p><ul><li>An Iceland trip that was the catalyst for Nate joining the military</li><li>Behind the scenes of our dating and early marriage days</li><li>Fun and meaningful ways to build community through constant change (and building a life that holds people)</li><li>A trip down memory lane remembering the good and the bad of the army bases we've lived at </li><li>The shift from one to two kids—logistics, overwhelm, emotional regulation</li></ul><p>"Build a life that holds people. And choose people that hold you"</p>no00:43:2526My SIL Interviews Me - Our Military Fam Journey + Creating Community Everywhere You Gofull<![CDATA[Interviewing DWTS Cast, Embracing Depth, and Creating Your Own Opportunities - with Selena Schorken]]>15. Selena Schorken, Social Media Editor for Entertainment Weekly shares the story of her career path from:

  • Having Beth Moore as her mentor in her early career at Living Proof Ministries
  • Her time pivoting and learning as a social media coordinator for Elle Magazine
  • Now interviewing stars at red carpet events as the Social Media Editor for Entertainment Weekly
  • Spending the month on set at Dancing with the Stars interviewing the cast

Key Takeaways:

  • Why depth isn’t always cringey and can lead to incredible moments of connection
  • The importance of trying, creating your own opportunities, and being a life-long learner
  • How seasons of rejection can be used to create opportunities for your dream job

You can find Selena on Instagram @SelenaSchorken

]]>Buzzsprout-18297382Thu, 04 Dec 2025 08:00:00 GMT<p>15. <a href="https://www.instagram.com/selenaschorken/" rel="noopener noreferrer nofollow">Selena Schorken</a>, Social Media Editor for <a href="https://ew.com/" rel="noopener noreferrer nofollow">Entertainment Weekly</a> shares the story of her career path from:</p><ul><li>Having <a href="https://www.instagram.com/bethmoorelpm/" rel="noopener noreferrer nofollow">Beth Moore</a> as her mentor in her early career at Living Proof Ministries</li><li>Her time pivoting and learning as a social media coordinator for Elle Magazine</li><li>Now interviewing stars at red carpet events as the Social Media Editor for Entertainment Weekly</li><li>Spending the month on set at Dancing with the Stars interviewing the cast</li></ul><p>Key Takeaways:</p><ul><li>Why depth isn’t always cringey and can lead to incredible moments of connection</li><li>The importance of trying, creating your own opportunities, and being a life-long learner</li><li>How seasons of rejection can be used to create opportunities for your dream job</li></ul><p>You can find Selena on Instagram <a href="https://www.instagram.com/selenaschorken/" rel="noopener noreferrer nofollow">@SelenaSchorken</a></p>no00:59:13210Interviewing DWTS Cast, Embracing Depth, and Creating Your Own Opportunities - with Selena Schorkenfull<![CDATA[8 Tips for Surviving Postpartum with a Toddler]]>4. Do you have a toddler at home and are about to give birth? I share:

  • Tips for introducing your toddler to your baby in the hospital
  • Prioritizing self-care and getting through the nights
  • Hack for pooling your milk (without pumping!)
  • Ideas for late-night snacks
  • How to delegate taking care of your pets 
  • Practicing getting out of the house for the first time with two kids

This episode ends with a prayer from my friend, Susanna, for those last few weeks of pregnancy (that time is so so hard!)

Resources mentioned:

Perfect Bar Dupe Protein Balls: (this is my recipe!)

  • 1 heaping cup of oats (80 g)
  • 1 cup peanut butter (225 g)
  • 1 scoop vanilla protein powder (25 g)
  • 1 tablespoon chia or flax seeds (optional) (11 g)
  • 1/4 cup honey (85 g)
  • Cinnamon - measure with your heart (I usually do 1/2 TB)

Mix all together, form into balls (or bars), put in fridge.



]]>Buzzsprout-17259236Sat, 31 May 2025 22:00:00 GMT<p>4. Do you have a toddler at home and are about to give birth? I share:</p><ul><li>Tips for introducing your toddler to your baby in the hospital</li><li>Prioritizing self-care and getting through the nights</li><li>Hack for pooling your milk (without pumping!)</li><li>Ideas for late-night snacks</li><li>How to delegate taking care of your pets </li><li>Practicing getting out of the house for the first time with two kids</li></ul><p>This episode ends with a prayer from my friend, Susanna, for those last few weeks of pregnancy (that time is so so hard!)</p><p><b>Resources mentioned:</b></p><p>Perfect Bar Dupe Protein Balls: (this is my recipe!)</p><ul><li>1 heaping cup of oats (80 g)</li><li><a rel="noopener noreferrer nofollow">1 cup</a> peanut butter (225 g)</li><li>1 scoop vanilla protein powder (25 g)</li><li><a rel="noopener noreferrer nofollow">1 tablespoon</a> chia or flax seeds (optional) (11 g)</li><li><a rel="noopener noreferrer nofollow">1/4 cup</a> honey (85 g)</li><li>Cinnamon - measure with your heart (I usually do 1/2 TB)</li></ul><p>Mix all together, form into balls (or bars), put in fridge.</p><p><br /></p><p><br /></p>no00:21:30148 Tips for Surviving Postpartum with a Toddlerfull<![CDATA[THIS is How to Talk to Your Kids About Online Safety, Consent, and Abuse - With Jessica Carlisle]]>21. Jessica Carlisle, Child Abuse Expert, shares everything parents need to know about teaching (and protecting!) their kids from child abuse:

  • Teaching how to spot red flags in adults
  • Child-friendly ways to model consent
  • How to talk body safety & private parts
  • Tools for parents monitoring cell phones
  • Empowerment for parents educating kids

Resources Mentioned:

A Parent's Guide to the App Store

Use parental controls to manage your child's iPhone or iPad

Other Resources:

NCMEC.org
Common Sense Media
NCOSE (national center on sexual exploitation)
Family Dinner Project

]]>Buzzsprout-19024118Thu, 16 Apr 2026 07:00:00 GMT<p>21. Jessica Carlisle, Child Abuse Expert, shares everything parents need to know about teaching (and protecting!) their kids from child abuse:</p><ul><li>Teaching how to spot red flags in adults</li><li>Child-friendly ways to model consent</li><li>How to talk body safety &amp; private parts</li><li>Tools for parents monitoring cell phones</li><li>Empowerment for parents educating kids</li></ul><p>Resources Mentioned:</p><p><a href="https://apps.apple.com/us/story/id1436087967" rel="noopener noreferrer nofollow">A Parent's Guide to the App Store</a></p><p><a href="https://support.apple.com/en-us/105121" rel="noopener noreferrer nofollow">Use parental controls to manage your child's iPhone or iPad<br /></a><br /></p><p>Other Resources:</p><p><a href="https://ncmec.org/home" rel="noopener noreferrer nofollow">NCMEC.org</a><br /><a href="https://www.commonsensemedia.org/" rel="noopener noreferrer nofollow">Common Sense Media<br /></a><a href="https://endsexualexploitation.org/" rel="noopener noreferrer nofollow">NCOSE</a> (national center on sexual exploitation)<br /><a href="https://thefamilydinnerproject.org/" rel="noopener noreferrer nofollow">Family Dinner Project</a></p>no00:59:3833THIS is How to Talk to Your Kids About Online Safety, Consent, and Abuse - With Jessica Carlislefull<![CDATA[How We Spend Our $110k Income - Army Captain O-3 Salary]]>5. I share EVERYTHING we spend per month - down to the dollar! Our family of 4 lives off my husband's O-3 army income (Captain) - which is a base pay of $85,348, with a total of $109,612 including BAH, or housing.

  • What we pay for each bill and subscription
  • Tips for categorizing your budget into giving, bills, saving, and spending
  • How FUN MONEY can save your marriage
  • Ideas for savings "buckets" (we use Ally bank's bucket feature)
  • The importance of giving
  • Having grace for yourself and owning your priorities

Resources mentioned:

Youtube Video Version

MY BUDGET spreadsheet on Google Sheets (feel free to make a copy!)

My budgeting/expense tracking app - Rocket Money!

]]>Buzzsprout-17385181Mon, 23 Jun 2025 22:00:00 GMT<p>5. I share EVERYTHING we spend per month - down to the dollar! Our family of 4 lives off my husband's O-3 army income (Captain) - which is a base pay of $85,348, with a total of $109,612 including BAH, or housing.</p><ul><li>What we pay for each bill and subscription</li><li>Tips for categorizing your budget into giving, bills, saving, and spending</li><li>How FUN MONEY can save your marriage</li><li>Ideas for savings "buckets" (we use <a href="https://www.ally.com/" rel="noopener noreferrer nofollow">Ally</a> bank's bucket feature)</li><li>The importance of giving</li><li>Having grace for yourself and owning your priorities</li></ul><p>Resources mentioned:</p><p><a href="https://www.youtube.com/watch?v=6zXwp_svLyg" rel="noopener noreferrer nofollow">Youtube Video</a> Version</p><p><a href="https://docs.google.com/spreadsheets/d/1HN97vqKfj3Edmv0KQuGvNW9hx7iTuEBEsOgMT5ERTzU/edit?usp=sharing" rel="noopener noreferrer nofollow">MY BUDGET spreadsheet</a> on Google Sheets (feel free to make a copy!)</p><p>My budgeting/expense tracking app - <a href="https://rocketmoney.com/join/4OnvfolPfC" rel="noopener noreferrer nofollow">Rocket Money!</a></p>no00:26:0615How We Spend Our $110k Income - Army Captain O-3 Salaryfull<![CDATA[Birth Trauma Therapy, EMDR, and Finding Empowerment - with Victoria Edgington, LMHC, LPCC, PMH-C]]>3. Birth trauma therapist Victoria Edgington answers honest and approachable questions about mom life and perinatal mental health including:

  • What is EMDR therapy and how can it help moms?
  • Can we truly prevent birth trauma?
  • How can we reprocess our births and discover empowerment?
  • How to find support during the perinatal period
  • Relatable birth stories, funny "lose it" moments as moms, and more

For women navigating Postpartum Anxiety, Health Anxiety, Birth Trauma, Medical Trauma, and Childhood Trauma, you can find Victoria at https://www.humansthathelp.com/ and on Instagram @birthtraumatherapist

Resources mentioned: Postpartum Support International


]]>Buzzsprout-17228334Mon, 26 May 2025 20:00:00 GMT<p>3. Birth trauma therapist Victoria Edgington answers honest and approachable questions about mom life and perinatal mental health including:</p><ul><li>What is EMDR therapy and how can it help moms?</li><li>Can we truly prevent birth trauma?</li><li>How can we reprocess our births and discover empowerment?</li><li>How to find support during the perinatal period</li><li>Relatable birth stories, funny "lose it" moments as moms, and more</li></ul><p>For women navigating Postpartum Anxiety, Health Anxiety, Birth Trauma, Medical Trauma, and Childhood Trauma, you can find Victoria at https://www.humansthathelp.com/ and on Instagram <a href="https://www.instagram.com/birthtraumatherapist" rel="noopener noreferrer nofollow">@birthtraumatherapist</a></p><p>Resources mentioned: <a href="https://postpartum.net/" rel="noopener noreferrer nofollow">Postpartum Support International</a></p><p><br /></p>no01:00:4113Birth Trauma Therapy, EMDR, and Finding Empowerment - with Victoria Edgington, LMHC, LPCC, PMH-Cfull<![CDATA[4 Lessons I Learned in My 20's]]>8. What I learned about my body, how to slow down, and my humanness. (I learned many lessons in my 20's.... but these are the ones I feel compelled to share!)

I discuss:

  • The importance of being on a team to support mental health
  • Staying disciplined in a pace of presence (take the slow lane! put your phone down when you wait in line!)
  • Embrace your human limitations. Lean into the intimacy of limits.
  • Having a relationship with your body motivated by love and not fear


Books Mentioned:

  • To Hell with the Hustle by Jefferson Bethke

  • The Ruthless Elimination of Hurry by John Mark Comer

  • Breaking Free from Body Shame by Jess Connolly

  • Intuitive Eating by Elyse Resch and Evelyn Tribole
]]>Buzzsprout-18032885Sat, 18 Oct 2025 19:00:00 GMT<p>8. What I learned about my body, how to slow down, and my humanness. (I learned many lessons in my 20's.... but these are the ones I feel compelled to share!)</p><p>I discuss:</p><ul><li>The importance of being on a team to support mental health</li><li>Staying disciplined in a pace of presence (take the slow lane! put your phone down when you wait in line!)</li><li>Embrace your human limitations. Lean into the intimacy of limits.</li><li>Having a relationship with your body motivated by love and not fear</li></ul><p><br />Books Mentioned:<br /><br /></p><ul><li>To Hell with the Hustle by Jefferson Bethke<br /><br /></li><li>The Ruthless Elimination of Hurry by John Mark Comer<br /><br /></li><li>Breaking Free from Body Shame by Jess Connolly<br /><br /></li><li>Intuitive Eating by Elyse Resch and Evelyn Tribole</li></ul>no00:19:13234 Lessons I Learned in My 20'sfull<![CDATA[Guiding Your Kids Through Medical Situations + Deployments, Unpredictability - with Child Life Specialist Mary Frances]]>25. From handling doctor visits and tough conversations to creating routines that help kids feel safe and secure, this episode is full of practical encouragement for parents in every stage. If you’ve ever wondered how to help your kids cope with change, uncertainty, or big emotions, this conversation with child life specialist Mary Frances will leave you feeling supported and empowered.

You'll Learn:

  • How Medical Play Helps Kids Cope with Fear & Stress
  • Preparing Kids for Doctor Visits Without Trauma
  • Practical Ways to Use Medical Play at Home
  • Advocating for Your Child in Healthcare Settings
  • Handling the Unpredictability of Military Schedules
  • How to Talk to Kids About Deployments & Hard Seasons
  • Raising Resilient Kids Through Truth, Trust & Connection

Resources Mentioned:

"Curious George Goes to the Dentist" video and book

Ms Rachel Visits the Doctor for a Checkup youtube video

]]>Buzzsprout-19214748Thu, 21 May 2026 07:00:00 GMT<p>25. From handling doctor visits and tough conversations to creating routines that help kids feel safe and secure, this episode is full of practical encouragement for parents in every stage. If you’ve ever wondered how to help your kids cope with change, uncertainty, or big emotions, this conversation with child life specialist Mary Frances will leave you feeling supported and empowered.</p><p>You'll Learn:</p><ul><li>How Medical Play Helps Kids Cope with Fear &amp; Stress</li><li>Preparing Kids for Doctor Visits Without Trauma</li><li>Practical Ways to Use Medical Play at Home</li><li>Advocating for Your Child in Healthcare Settings</li><li>Handling the Unpredictability of Military Schedules</li><li>How to Talk to Kids About Deployments &amp; Hard Seasons</li><li>Raising Resilient Kids Through Truth, Trust &amp; Connection<br /><br /></li></ul><p>Resources Mentioned:</p><p>"Curious George Goes to the Dentist" <a href="https://www.youtube.com/watch?v=O4K0T6ZmY_o" rel="noopener noreferrer nofollow">video</a> and <a href="https://www.walmart.com/ip/Curious-George-Visits-the-Dentist-Curious-George-8x8-9780544146112/27548061?wmlspartner=wlpa&amp;selectedSellerId=101094067&amp;adid=2222222222727548061_101094067_14069003552_202077872&amp;wl0=&amp;wl1=g&amp;wl2=c&amp;wl3=42423897272&amp;wl4=pla-2449037643288&amp;wl5=9033423&amp;wl6=&amp;wl7=&amp;wl8=&amp;wl9=pla&amp;wl10=521532765&amp;wl11=online&amp;wl12=27548061_101094067&amp;veh=sem&amp;gad_source=1&amp;gad_campaignid=202077872&amp;gbraid=0AAAAADmfBIpJeiDXGDWMmziCKgOmtGjVY&amp;gclid=CjwKCAjwt7XQBhBkEiwAtStpp_9WTw3GXiJ110Pp3KJXBeuCwvRQ5T_xb1WoDjIiJ6wH0qOdL1SEmBoCkLkQAvD_BwE" rel="noopener noreferrer nofollow">book</a></p><p>Ms Rachel Visits the Doctor for a Checkup <a href="https://www.youtube.com/watch?v=oEn7XBxOXSw&amp;list=PLd5nujujnZnA0MFZtKtyiUBh9ZsU4plbh" rel="noopener noreferrer nofollow">youtube video</a></p>no00:50:3737Guiding Your Kids Through Medical Situations + Deployments, Unpredictability - with Child Life Specialist Mary Francesfull<![CDATA[Remembering God's Faithfulness in Our Lives - with Michelle Bevan]]>19. Michelle Bevan shares 3 pivotal moments God has provided for her in her life. You'll laugh, you'll cry, and most importantly you'll be reminded of the importance of remembering God's faithfulness in your life too. 

]]>Buzzsprout-18949045Thu, 02 Apr 2026 07:00:00 GMT<p>19. Michelle Bevan shares 3 pivotal moments God has provided for her in her life. You'll laugh, you'll cry, and most importantly you'll be reminded of the importance of remembering God's faithfulness in your life too. </p>no00:44:5131Remembering God's Faithfulness in Our Lives - with Michelle Bevanfull