HER - Honest Everyday Ramblings

Today we are sitting down with mindfulness coach, podcaster and speaker Marie Barker. Marie shares with us her journey of how she found somatic practices while searching for healing after a sexual assault, we talk about what somatic practices actually ARE - and how they can help with anxiety, ADHD and whole body health, the challenges of meditation and leaning into the uncomfortable, and why we need to FEEL it to HEAL it.

We talk about how transformative breath work can be, how powerful your BREATH is for body regulation, the impact that living in stress has on our bodies, minds and guts, and a WILD statistic about the impact of meditating for just FIVE minutes a day that will actually help your brain grow. We cover how suppression and repression result in DEPRESSION, how so many women are reaching burnout because we are ignoring and overriding our natural cycles and rhythms and HOW we are living in our masculine vs feminine energies daily.

We get into female pleasure, the impactful piece of sex most women are missing, how big the clitoris ACTUALLY is and more things we DIDN’T learn in sex ed, the power of hip gyrations - and Marie shares a simple tip for getting out of your head and into you body to be present for intimacy. Marie teaches us what cyclical living is, what each cycle and phase looks likeand how we can lean in for a better understanding of US, she shares the best physical movement for each phase, how your period can tell you if you have an estrogen dominance or low estrogen and how you can find balance.

PLUS:

The practice of noticing, acknowledging and actively choosing a new thought, actively working to identify and fulfill our needs, the power of being present in your body and no longer wearing BUSY as a badge of honour.Get your notebook out friends, there are a ton of great takeaways in this episode!

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Today we are sitting down with Julia Penner, and she openly and vulnerably shares her story of living in and leaving an abusive marriage, the shame and confusion of enduring marital rape, the battle she had with her religious beliefs and her marriage and what changed for her when she became a mother. Julia shares how she navigated multiple forms of abuse from her ex- husband, how he usedlove bombing and gaslighting in the beginning of their relationship, being forced to have sex and what marital rape looks like, the religious beliefs she held that made her believe she needed to be and stay with him - and the slow process of realizing she was allowed to take up space, and how she found her voice. We talk about misconceptions about WHY women stay in abusive relationships, and the layers of confusion, shame and fear that are involved.

She shares how losing her dad suddenly became the turning point for her to fully realize she needed to leave her marriage, what it felt like when she stood her ground and called the police to report him, the terrible blessing that helped her pay for her divorce and legal battle that followed and the brokenness of the system that allows abusers to have open access to children. Julia talks about how she navigated the stigma of divorce in the Christian community, how it felt when members of her own family did not support her, and how walking alongside one another in divorce brought her and her new husband together.

We talk about how we were educated about sex as young women, the shame often tied to sex for women, Julia’s journey of feeling comfortable and safe sexually, the panic attacks and the triggers she still navigates as aa result of her abuse and how her now husband created a safe space for her to feel confident and loved. Julia shares about how sharing her story on instagram has helped her healing, created impact, connection and community and gives advice for women navigating leaving an abusive relationship, and how to support a loved one in an abusive relationship.

PLUS:

How Julia navigated finding pleasure in sex, the book that changed her life, the positive impact anxiety meds have had, and the importance of feeling supported and the power of coming home to yourself.

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Today we are sitting down with content creator and mother of 3 Joselyne Effa and chatting ALL things content creation, why she left her full time career as an Operating Room Nurse to go all in on content creation, and how she navigates brand deals, collaborations and community in the social media world as a woman of colour. Joselyne brought the ENERGY to this conversation, we laughed so much with her and had so much fun in this conversation!

Joselyne shares with us what behind the scenes in content creation REALLY looks like, what we DON’T know about working with BIG brands, HOW she lands big brand deals and why they keep coming back to her, and which campaigns are NOT worth the work. We talk about misconceptions about influencers and content creators in social media, the pressures to stay relevant and visible, why putting in a ton of work doesn’t guarantee you will make it in the industry and the differences between building community and making money.

She gets open and vulnerable about how the BLM movement impacted black creators and how ( FINALLY!) opportunities have changed for Black creators and people of colour, the importance of inclusivity in social media and how it felt to see so many white influencers get brand deals and collaborations that she didn’t - and the blanket excuses she was given that didn’t add up. Joslyene shares so many great TIPS for entering the content creator space, the power of slow growth and knowing your value, the importance of overdelivering and building relationships to grow, the grounding of finding your people and the mindset you need to have in order to succeed in the content creation space.

PLUS:

How long it took for her husband to get on board with her content creating career - and how he eventually stepped in fully with her, the microagressions and assumptions that they experience as a bi racial couple, and the shocking thing said to her in the hospital elevator after giving birth.

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Today on the podcast, we are sitting down with non-diet dietician and owner of Food To Fit Nutrition Brooke Bulloch! We talk with Brooke about restricted eating cycles, the effect trauma can have on your body, nutrition, and overall health, and how your mood and capacity affects your ability to nourish yourself. Brooke answers our questions on what gut health entails, and how functional gut issues affect so many areas of our bodies and our health in general.She shares what exactly it means to be a non-diet dietitian, why she practices from a trauma formed lens, what disordered eating looks like and how to support a loved one who is navigating an eating disorder. We talk about our navigating our weight obsessed society, how the level of weight bias and discrimination in our society is harming ALL bodies, why we need to take back the word FAT as a neutral descriptor and why is is NEVER okay to comment on people’s bodies. Brooke tells us HOW to deal with picky eaters, the difference between being a picky eater and having disordered eating habits and the harmful rules we may have grown up with that have affected our relationships with food and nutrition. We cover what “mechanical eating” is, why and when you may need to implement it, how to deal with a picky eater and what to do when your kids say they are full…and then ask for something else 20 minutes later. Brooke shares about the realness of decision fatigue, the overwhelm of meal planning, what “MICRO MEAL PLANNING” is and gives us TIPS to make meal planning simple and full of ease. We talk about WHY as a society we focus so much on childhood obesity as a fear, and WHAT we are missing as a result - and Brooke shares some shocking statistics with us about eating disorders and our young Canadian children. PLUS: - moving away from the TOP DOWN approach of nutrition - The benefit of CYCLES of snacks and lunches - Why adequacy is more important than variety and balance Follow the HER podcast on IG here -> ⁠⁠@its.her.podcast⁠⁠ Checkout all our links here -> ⁠⁠⁠HER links⁠⁠⁠ Follow Food to Fit Nutrition on IG here -> @foodtofit_nutritionCheckout Food to Fit Nutrition, their resources & book your appointment here -> https://foodtofit.ca/ Follow Cult Chocolat on IG here -> ⁠⁠⁠@cultchocolat Use code ‘HERPODCAST’ to save 10% off your purchase at https://cultchocolat.ca/ Follow Poppy Barley on IG here-> ⁠@poppybarleySubscribe to their newsletter for early access to new releases and $25 off your first purchase of $200+ here -> pb.shoes/herpod

It’s a SOLO episode today friends, and Megan is getting open and honest about her relationship with alcohol. She shares about how she was exposed to alcohol as a small child, the trauma that was inflicted upon her during childhood as a result of her parents alcoholism and growing up with dishonesty, evasiveness and shame around alcohol. She shares about having her first drink at age 12, how drinking evolved amongst the pressures to fit in as she got older, the confidence and freedom she felt when drinking, and the life event that propelled her down a path of consistently using alcohol as a coping tool.

Megan openly shares about the slow progress of drinking alone, how she actively justified her alcohol use, when she realized she was never able to stop at one glass and the cycle of having an open bottle of wine. She talks about the progression of how drinking became a habit, distraction and tool to numb her stress and anxiety - and how COVID amped it up and offered up a culture to cope. She tells us what caused her to stop drinking cold turkey, how uncomfortable it gets when you take away the thing you have been using to cope with stress and anxiety, the TOOLS used and supports she put in place to succeed and break her drinking habit, and what her relationship with alcohol looks like now.

She speaks to learning very early on how to navigate and anticipate others behaviour because of alcohol, how she is actively healing the root cause of her anxiety, stopping the generational cycle, the importance of giving yourself grace, and the harmful culture our society has built aroundalcohol. We talk about the damage of “mommy wine culture”, how ingrained alcohol is in our society, the power of having a visual to support your goal, the importance of finding the resources that resonate with you, and navigating a sober curious path with support.

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Today we are sitting down with Physiotherapist and owner of STILL PHYSIO Kim Fraser. Kim passion for women’s health and sport performance is at the forefront of her practice, and she shares SO much information with us about WHY. Kim lays all the pelvic floor information out for us, including what exactly our pelvic floor is and does, what a pelvic floor exam looks like, why the pelvic floor plays a HUGE role in women’s health and how it can affect the way our entire body feels and functions.

We talk about the things we need to know as we age, the importance of focusing on preventative care vs reactive care, the WILD statistics about low back pain and pelvic floor impairment, and how many of us are actually peeing our pants on the regular. We cover the pressures of bouncing back after baby, and the damage that can happen when we push too hard too fast, what we need to know about our bodies after birth and how long it ACTUALLY takes for your body to heal (spoiler it’s longer than 6 weeks!), what a PROLAPSE actually is - and how Kim experienced hers in the middle of a spin class. Kim tells us what most women don’t know about our pelvic floor, myths about the pelvic floor, the surprising importance of breath work for healing, and why she rarely gets clients to do kegels.

We talk about the “more is more” culture of sport, and why she leans away from aggression and into stillness and emotion for greater impact, the importance of treating the person as a whole - not just the area of irritation and the notion of “where there is stillness there is progress”. Kim speaks to creating an environment of ease, the ripple effect of proper and intentional training, moving with ease instead of against the grain, what her 3 pillars are and why our ego prevents progression.

PLUS:

The myths about how to be a good runner and what you need to know to get started + be successful ,the benefits for female athletes to work with their cycle and hormone health for support, why appropriate alignment and posture makes a huge difference - and what happens to our vaginas as we age.

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Today we are sitting down with Darren Anderson, founder of the Love My Mind Initiative. Darren founded Love My Mind after losing his brother Mark to suicide amidst his battle with alcoholism, in order to provide a voice, support, education and resources to those who struggle with mental health. Darren vulnerably shares about the events of, and leading up to the day Mark passed, the immediate role he took on as the glue for his family and how it resulted in him forgetting to process and grieve himself. He shares about the heaviness he felt from the male stigma of having to hold everything together, how he felt like stone inside and the beautiful Sunday morning the grief suddenly poured out of him.

Darren shares about his childhood growing up with an intimidating “old school” father, being raised not allowed to show a lot of emotions as a male, and the spiral his brother went into after their dad passed away. He tells us what he realized when he stopped looking at Mark’s alcohol addiction and started looking at the depression that had overcome him, we talk about the shame and guilt that comes with battling addictions, how people become good at hiding what is really going one inside, the red flags we see- and the ones we often miss. Darren shares how the idea of founding Love My Mind came to him, the journey of how it started as a grieving tool and has become a national brand, and the tools, resources and funding they are providing to people in order to eliminate the wait lists to get help.

We talk about the power of community in pushing forward for mental health, the shocking statistics about youth’s mental health and suicide rates, the importance of continued conversations and how to TRULY listen, putting support systems in place and USING them, and WHY they put supports in place for the support people. The vision of Love My Mind is to facilitate more conversations, bring awareness, offer support, and connect with key people surrounding the stigmas of mental health so we may raise each other up and step out of the darkness together.

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It’s a SOLO episode friends, and we are going all over the place today!We talk about the idea of “fake it till you make it”, what it used to mean for us and what it means to us NOW, using a fake it till you make it mentality as a mechanism to pump yourself up and channel the energy you want to feel, and not wanting to push through and put on a face anymore. We cover the layers of AUTHENTICITY, the pressures social media and imposter syndrome, the correlation of showing up authentically and confidence, how everyone’s “authentic” looks different ( and it should!!), and why we feel authenticity is a bit of a buzzword right now. We open up about what “listening to your gut” feels like for us, why you need to build trust with yourself to tap into your intuition and how our experiences shape our responses.

We are flipping the script on SELF CARE, how social media is turning self care into a comparison game, why we view self care as an “extra” instead of the little necessary things, why our self care may not be yours. We chat the power of the phrases "I get to" and "I choose to", the martyrdom of motherhood, taking back the "little things" and why we are channelling big Grandma energy. We cover the importance of investing in yourself, HOW we are currently investing in us, the FREE and low cost ways you can - and ARE investing in yourself daily and why setting boundaries is an important piece of doing so.

PLUS:

-Megan shares her personal struggle with distinguishing excitement and anxiety as a trauma response, and the journey of allowing herself to feel excitement without anticipating what will go wrong.

-CJ opens up about battling perfectionism, how she’s actively working to let go and shed the things that hinder her, and the layers of perfectionism and the vulnerability that happens from self awareness.

-Erikas favourite self care methods and why she champions the simple things being the most important self care.

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Today we are talking with Toxic Relationship Expert + Women's CoachAnika Castaneda about navigating trauma and finding healing after leaving a cycle of abusive relationships, beginning at age 13. She vulnerably shares with us her personal story of the physical, emotional, mental and sexual abuse she experienced in her romantic relationships throughout her teenage years and into adulthood, and HOW she stopped the cycle and found herself. We talk about WHY she didn’t tell anyone what was happening, the things you can’t see when you are in an abusive relationship, the AHA moment she had that made her realize she had to get out, and HOW she is changing the narrative for women experiencing abusive relationships.

We talk about what narcissistic abuse looks like, how people use love bombing as a grooming tool, and the gaslighting she experienced from her abusers - and herself. Anika shares about finding herself addicted to chaos and self sabotaging, how she worked through her trauma in order to heal, and the tools that helped her get to the other side and learn to trust herself again. She shares about the shame, justification and internal dialog she struggled with, what changed for her when she met her now husband, how she navigates a healthy relationship while coming from a place of hurt, and how to support someone in an abusive relationship.

PLUS:

What relationship attachment styles are and what they mean, scorekeeping in relationships - what it is, the damage it causes and how to squash it, and the dynamic her cultural upbringing has on her healing and advocacy journey- and why she leaned into creating the drama on socials.

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Today we are chatting ALL thing boundaries with Ashley Breland, aka @ashley_theboundarytherapist.Ashley shares what her favourite definition of boundaries is and talks us through HOW to set and hold boundaries with yourself and others - and how to accept and support the boundaries other people set. We talk about what a boundary actually is (and what it isn’t ), she gives us insight into how boundary work is also TRAUMA work, and teaches us the difference between LOUD and QUIET boundaries and what to do when people don’t respond to or respect the boundaries you have set.

We cover what boundaries look and FEEL like, how to say NO to find your YES, tips for having a healthy outlook on boundaries, embracing your worthiness and finding confidence in setting them, and why the ICK is part of the growth. Ashley shares HOW to navigate the shifts that can come from others when you set a boundary, the power and impact of using the word “anymore” in boundary work, overcoming people pleasing and giving grace to others by allowing them the opportunity to change. We talk about how an instagram post led Ashley to find her social niche focus on boundaries, the boundaries we are all setting everyday without realizing it, the boundary work she is currently doing herself and how she works though her people pleasing tendencies.

PLUS: Taking the “I’m sorry” out of saying NO, leaning into progress over perfection, setting boundaries with love and compassion, and why a boundary is an actually invitation IN. There is SO much goodness packed into this episode, Ash delivers a ton of hard hitting information in such a gentle way - grab a notebook and get ready to write down all of the gems she shares with us!

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