Episode 197: How to Set and Enforce Boundaries to Prevent Burnout with Dr. Liz Bolen, ND

In this episode re-release, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.

Dr. Liz Bolen is a naturopathic doctor and the founder of the Bolen Health Institute. Liz is a wonderful guide on the journey of bridging science, medicine and magic in the field of Quantum Healing. Feeling trapped and a black sheep all her life, Dr. Liz fostered her inner resilience by pushing herself to find freedom that allows her to thrive. The poster child for perfectionist and overachiever, Dr. Liz has adopted imperfect action and finds triumph through wielding the magic of being high functioning. She is a truly authentic soul that sees everyone’s inner magnificence and listens nonjudgmentally while holding a sacred space for transformation. She has the ability to call people out for their BS as she compassionately guides people forward, despite themselves, to guarantee their success. 

In today’s episode, we cover:

  • The difference between putting a wall up and setting healthy boundaries
  • Why listening to yourself is the foundation for having healthy boundaries
  • The magic formula for setting and enforcing boundaries
  • How no is a complete sentence
  • Why you are responsible for being clear with conditions and consequences in order to create safety and respect around your boundaries
  • How feeling anger and experiencing drama and chaos relates to your boundaries
  • Why 99% of boundary breaks are about you
  • The importance of re-programming yourself out of being a good girl
  • How practice is key for setting your boundaries 
  • See Episode 143 on your personal needs

Connect with Dr. Liz for a Zoom tea at https://bolenhealthinstitute.com/

Today’s Mama Must-Have:

Dr. Liz recommends locking out time for yourself at least one day a week

Dr. Toni is a big fan of overnight chia pudding jars for a quick healthy breakfast at home or to go

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 195: Are we ever truly satisfied? How to find joy in the everyday moments (and accept our bodies the way they are)

In this new episode, Dr. Lisa discusses how to connect with ourselves and others in meaningful, satisfying and pleasurable ways. She was inspired to record this episode after listening to Glennon Doyle’s podcast episode 239 of, “We can do hard things”, where Glennon interviews adrienne maree brown (writer, activist and facilitator) about finding satisfaction and pleasure in our everyday.

Dr. Lisa shares:

  • How what we have been taught about satisfaction from the media and from our families has shaped our definition of satisfaction and pleasure
  • How to experience pleasure in our daily lives even with all the challenges and hardships going on in the world
  • The importance of savouring the “little” moments and how to do that
  • Simple ways to connect and be present with your partner and kids, even if you only have a few minutes in the day
  • How to experience collective joy by attending a sporting event, concert, a play and more

Mama must-have:

  • Dr. Lisa loves having a “smoothie bowl” for a snack. Some days she just mixes goat yogurt and fruit with PB fit powder or PB2 powder; other days she adds hemp protein powder, organic soy milk, ground flaxseeds and fruit to make more of a smoothie bowl.

Thanks for listening!

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 194: The Connection Between Birth and Menopause (And How Hypnosis Helped Dr. Toni Through Both)

In this new episode, Dr. Toni shares a new insight about the connection between birth and menopause in her experience. How we feel about birth and menopause may be linked by the messages we are programmed with from a young age about our bodies, as well as how we cope and manage stress. 

Previous episode about Dr. Toni’s journey through perimenopause into menopause: Episode 169

In this episode, Dr. Toni discusses:

  • How programming from society, culture, media and your family can create fear and distrust of your bodyThe importance of harnessing the power of your mind to work for you not against you to decrease stress and reduce symptoms in perimenopause and menopauseWhat is hypnosis and why you would want to use it

Today’s Mama Must-Have:

Dr. Toni is a big fan of the work of Dr. Gabor Mate and highly recommends his latest book The Myth of Normal

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Thanks for listening!

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 193: Lose Your Cool Less: Parenting with Educator Tara Gratto

In today’s re-released episode from last year, Dr. Lisa discusses everyday tools for feelings and kindness with educator Tara Gratto to support parents. As parents, we have a whole range of feelings and our patience is tested over and over. Social and emotional intelligence is a skill like learning a language – it needs to be practiced! Listen in to learn more.  

Tara Gratto M.S.Ed, MA, OCT is the founder of Raising Resilient Children. A long time educator and former preschool owner, she supports parents with tools and skills for feelings, kindness and everyday mental well-being. Her signature framework, the Language of Kindness makes parenting easier while fostering connection and building essential life skills with children. Tara focuses on supporting busy parents with tools for today, tomorrow and life. 

In this episode, we cover:

  • How to lose your cool less
  • What you can do in the moment when you are losing your cool
    • Awareness of triggers (where and when?)
    • Breathe and counting backwards from 10 or 5 (model tools for emotional regulation to your kids)
      • Five Finger breathing, Butterfly breathing or Dragon breathing
    • Name it to Tame it
  • The principles of the Language of Kindness
  • kindness to self (your inner voice and self-confidence)
  • kindness to others (how we treat each others in calm and conflict)
  • kindness to the planet (to encourage thinking about food and consumption)
  • Setting yourself up for an action plan to deal with big feelings

Connect with Tara and her free workshops for parents at https://www.taragratto.ca/Transitions%20Parenting%20Workshop

Today’s Mama Must-Have:

Dr. Lisa is a big fan of having a public library card to get books and DVDs 

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 192: What You Need to Know About Wildfire Smoke

In this new episode, Dr. Toni reviews how wildfire smoke impacts the health of you and your kids. The particle matter in wildfire smoke has been found to be up to 10 times more harmful to your health than the particle matter from other sources. Not only can it cause headaches and irritate your eyes, throat and respiratory system, it can increase inflammation and oxidative damage, leading to higher risk of reproductive issues, cardiovascular disease, neurological and immune disorders. Listen in to find out how you can protect yourself and your kids from this growing problem in the summer.

National Association of Environmental Medicine (NAEM) Wildfire Resources: https://envmedicine.com/wildfire-smoke/

Today’s Mama Must-Have:

Dr. Toni loves her local farmers markets in the parks for fruit, veg and flowers!

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Thanks for listening!

Email us or connect with us on Facebook and Instagram.

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.