Plan Simple with Mia Moran

“Caring about your pelvic floor has big impacts later on.” –Tanya GoodrichWhat if we got it all wrong with kegels? A lot of us don’t know a whole lot about what our pelvic floor even is, but we’ve been told to do kegels. Tanya Goodrich, PT and women’s pelvic health specialist, clears up what the pelvic floor is, why it’s so important, and why kegels might not be what you need. (Oh, and they call them blueberries now.)The pelvic floor is the group of muscles that sling between your pubic bone and your tailbone, like a hammock. And what a lot of people don’t realize is that your pelvic floor is part of your core.A lot of the things that we’ve been told we just have to accept — like leaking a little after having kids — is common, but not normal. You don’t have to just take it.We talk about: How to retrain your bladder if you have to pee all the time — and how frequently you should be goingConsidering hormone therapy and getting a healthcare team that is up to date on current menopause studies How stress affects the pelvic floor and why somebody might need to loosen their pelvic floorWhy so much change happens in the pelvic floor during perimenopause/menopauseThe connection between constipation and the pelvic floor and 4 steps to get you pooping: hot beverage in the morning (bonus for coffee), big circle massage starting at your right hip bone, a heat pack, and walking; and relaxing instead of pushingHow to warm up for good sexABOUT TANYATanya Goodrich, PT, DPT, a distinguished figure in women’s pelvic health, brings over 15 years of experience to her practice and advocacy efforts. With a background in dance from the California Institute of the Arts and a Doctorate in Physical Therapy from the University of California, San Francisco, she possesses a unique blend of expertise.As the founder of Healthy Pelvis Physical Therapy, Tanya specializes in addressing a wide range of pelvic health issues, including those related to pregnancy, postpartum care, menopause, pelvic pain, bladder and bowel dysfunction, and sexual health. She extends her influence beyond clinical practice, serving as a recognized speaker on these topics and providing guidance to organizations like Evernow, focused on menopause care, and Blossom Birth and Family, a nonprofit supporting women and families in the Bay Area.Tanya is also a member of the medical board for Hot Pause Health, a fast-growing community dedicated to empowering women through their peri/menopause journeys. In this role, she contributes her expertise to advancing education and support for women navigating this transformative stage of life.Through her comprehensive approach and dedication to education and innovation, Tanya Goodrich continues to make significant contributions to improving women’s pelvic health and well-being. Tanya was recently featured in Maria Shriver’s Sunday Paper as an “Architect of Change” for women’s health.LINKShttps://healthypelvis.com/ourteamDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from.Here are three Doable changes that we chose from this conversation. PAY ATTENTION TO YOUR PEE. Do you fall into the camp of holding your pee too long or going too frequently? You should be going every 2–4 hours. If you don’t go enough, make your doable change to make time to go when you feel the urge … or at least every four hours. If you go too frequently, start trying to retrain your bladder by counting how long you pee. You’re aiming for 12 seconds or more.PREP FOR GOOD SEX. Do you need something to warm you up for sex? Do you have a lube you love? Get some. Then play to see what really works for you or try something new.TRY THE POOP PLAN. Start your day with a warm beverage—coffee, tea, hot water. Then do massage in the belly area, starting at your right hip bone. Then use a heating pad. Then walk. The idea is to get things moving!

What if I could get over all the little things that keep holding me back and really be the healthiest version of myself by my 50th birthday?–MiaI’m pretty health focused. In fact Plan Simple started when I was 33 with three young kids and a business .. and I wasn’t the healthiest version of myself. There was a day I couldn’t try to power through on coffee any more.I started with yoga. I changed my food — went raw vegan (without even knowing what kale was). I kept it simple and self-loving and I stuck with it. My wellness journey unfolded from there.But then in January I found sickness just pummelling our family. And I realized that I’m doing what I’ve been doing for 15 years.My 50-year-old body is different than my 33-year-old body. I’ve been coasting. It’s time to stop relying on an old version of me to make decisions for now and future me.What would it look like to be the healthiest version of me when I turn 50?Sometimes we stick with what we are doing because it’s easier than going all in on something new.But this isn’t a whim or a “should” goal. I truly want to feel amazing — and have energy to show up my best for my clients and my family.Three things happened: I’ve gained about 45 lbs, which I attributed to perimenopause. I found my feet hurt so much I almost couldn’t walk when I first got up in the morning. I went to the doctor for an ear problem, and they told me I needed surgery.I knew my body was not in good shape for surgery. What if I could heal my ear another way? Or what if I could make myself ready for surgery?And at the same time, my kids are growing and I'm loving seeing their interests — and I want to be healthy and mobile to be able to visit them wherever they are in the world.It’s time for change.I believe that all of us have our next doable step.That means you can start wherever you are — and that wherever you are there is a next step.I’ve been coasting when it comes to health for a while now, and I can’t anymore.Here are of the things I’m doing:Focus on Food — that means meal planning and doing my friend Tess’s program, it means rethinking sugar and proteinRethink Exercise — I got out of my usual routine and it’s been hard getting back for physical and emotional reasons. I’m trying new things and pushing — with loving intent — what I think I can do. Add More Rest and Mediation— I can work my body, but I also need rest. I’m trying more healing mediations and scheduling more time for them. Remember Hydration and Supplements. Sometimes we just need to come back to what we know we need.This doesn’t just happen. We need to decide. We need to schedule. We need boundaries. And we need support (I’m putting my team together).I’m working on all of it this month, and I hope you’ll try it too — whatever you need for your healthiest self.What would happen if you felt really good right now?HEALTH EPISODESPlanSimple Food and Wellness LINKSJoin SK60 with me this March.DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:VISION YOUR HEALTHIEST SELF. What would your healthiest self look like? What would she feel like? What would she do? Our health impacts our activities our energy and how we show up for ourselves, our families and our businesses. What would your life look like if you were your healthiest self?DECIDE WHAT’S NOT WORKING. I’ve been coasting, doing the things that worked for my 33-year-old body, but it wasn’t working anymore. Things that might need tweaking: your food, they kind or amount of exercise, how much rest you need, how much alcohol or caffeine you consume … What happens if you make a little shift with that one thing?SET ONE BOUNDARY. Nobody will be as invested in your health changes as you will be. Set one boundary and be clear about it with yourself, your friends, your family, your clients … anyone who will try to sway you. Set a boundary around what you eat or when, or not scheduling during your exercise class or getting to bed on time for you.

“Get the discipline of really tracking your numbers on a daily basis.” –Dahiema GrantHow much money should you be making? It’s a question we grapple with as entrepreneurs, and I dig into it with Dahiema Grant, who helps entrepreneurs succeed with the money side of business.One of the reasons Dahiema’s money ideas meshes so well with PlanSimple is that she doesn’t separate the person from the business. The lifestyle you want plays a big role in determining how much money your business needs to bring in to cover expenses and pay for your lifestyle.Let’s get more comfortable with money and develop good money practices. We’ll see when it makes sense to get financial help, too.We talk about: Non-negotiable morning routines and how they set us up for successMoney habits that can flex with how much or little money you haveA gross profit goal and what you actually netHow getting really specific about what you want helps you get thereBeing on top of your money, even if you outsource a lot of financial activitiesGetting support on historic financials and strategic projectingABOUT DAHIEMA CEO & Founder, Dahiema Grant, is a purpose-driven entrepreneur who walks a path of faith, empowerment, and service. She deeply understands the unique journey of female entrepreneurs—their challenges, aspirations, and the strength it takes to build something greater than themselves. Guided by a spirit of mentorship, she finds profound joy in uplifting young girls and women, using her gift for numbers as a tool to foster abundance and success.She holds a bachelor's degree in accounting, an MBA in finance, and a CPA license. With almost two decades of experience in the small business sector, she has gained deep insight into the challenges entrepreneurs face, equipping her with the wisdom and expertise to help them overcome obstacles and thrive. Through her wisdom and practical strategy, she has helped numerous clients navigate obstacles, cultivate resilience, and achieve sustainable growth—not just in their businesses, but in their personal and spiritual lives as well.Dahiema is also a passionate endurance runner, a testament to her unwavering discipline, faith, and perseverance. She has completed countless races, including the NYC Marathon, the Chicago Marathon, and the esteemed Boston Marathon. With every mile, she embodies the same principles she brings to her work—determination, commitment, and the belief that with faith and dedication, all things are possible.LINKShttps://www.linkedin.com/in/dsg-advisory-cpa/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:TRACK YOUR NUMBERS DAILY. Get in the habit of looking at your numbers daily. Include revenue and expenses. See how much you are taking in and how much you are actually taking home. If you have outsourced money, make sure you are getting regular reports — and looking at them.SET REVENUE / FINANCIAL GOALS. Know how much you want to bring in through your business, and also have a sense of how much you want to net. Both are important to meeting your financial goals. Once you know what those goals are, you can start making decisionsCREATE YOUR APPROACH TO MONEY. Dahiema talks about how her money approach works no matter how much she is making. Try creating an attitude of gratitude around your money. Choose to be a good steward of your money. How can you live within your means?

In this episode, I dive into my personal journey with money—how it’s been both a challenge and a powerful teacher for me. I share the money stories I grew up with, the obstacles I’ve faced as an entrepreneur, and how I've healed those limiting beliefs over time. As I approach 50, I’m reflecting on what it means to step into a new chapter with clarity around money and my future. Join me as I unpack how I’ve learned to be in a relationship with money, heal my past, and create a future where money works for me in a meaningful way.

“I define wealth as the luxury of choice.” –Kaitlyn CarlsonDo you like the sound of financial freedom or work optional? If you’re uninspired by the idea of a retirement fund and underwhelmed by the idea of money management, this conversation with certified financial planner Kaitlyn Carlson is for you.A financial planner helps you take the 30,000 foot view of your financial situation. They see your business, your other assets, your liabilities. They see where you are and where you want to be … and the different paths to get you there.If you are looking for the luxury of choice, wealth creation needs to be part of your plan.We talk about: Living in your purpose and looking at your work optional date3 levers you can change the numbers you settle on make you panicWriting down your financial goalsGrowth over time and why to start now even if you can’t save what you think you should be savingUsing a retirement calculator Getting help with financial planning instead of feeling like you have to know everything about itABOUT KAITLYNKaitlyn is the Founder & CEO of Theory Planning Partners, a boutique wealth creation firm for the top female entrepreneurs in the United States.Before launching Theory Planning Partners, Kaitlyn spent the majority of her career at UBS Financial Services, Inc., where she held roles in both the southern and northeastern regions of the U.S.  There, she developed more than 300 financial plans for clients with assets ranging from $500,000 to $1 Billion.  Subsequently, she became an advisor on a private wealth management team that managed over $600 million for a few dozen families. Her career began in asset management with Putnam Investments.Kaitlyn is a CERTIFIED FINANCIAL PLANNER™️ (CFP®), Certified Exit Planning Advisor™️ (CEPA™️), and an Accredited Wealth Management Advisor (AWMA®).  Outside of work, she is a spiritual seeker ravenous to understand why we are here and how to make a meaningful life.Kaitlyn lives in Marblehead, MA, with her husband, Jake, their three children, Russell, Luke, and Grace, and their affectionate dog, Bacchus. In her free time, she enjoys exercising, reading, traveling, and trying new restaurants around Boston.LINKStheoryplanning.comhttps://www.instagram.com/theoryplanningpartners/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from. Here are three Doable changes that we chose from this conversation. FIND YOUR FREEDOM DATE NUMBER. Use a retirement calculator to figure out how much you need to live the lifestyle you want based on when you want to be work optional.ADJUST YOUR FINANCIAL FREEDOM NUMBER. If your freedom date number scares you, change one of the levers. You can adjust how long before your freedom date, how much money you want to live on monthly, or play with your savings rate. You can keep adjusting too.START INVESTING. Don’t think that you have to hit your number right away. Start now with what you can do. Work toward reaching that monthly goal (and know that if you exceed it, you will make up for some of the lower months).

“The more money that is in the hands of women who are conscious and doing amazing, the more money gets put back out into our families, our communities and the global collective.” –Christine WalshWe need to get better with money. Money triggers us in a way that nothing else does. I’m talking with Christine Walsh, a financial transformation expert, about why — and what we can do about it.We dig into why what you’ve learned about money management probably isn’t right for you as a woman and an entrepreneur. We talk about how improved stewardship around money allows us to change things in the world.What I really love about Christine’s approach is that it is both practical and energetic.We talk about: Shifting how you think about money from something that gets you things to something that brings change Getting clear on your values and where your spending is and is not alignedWhy you don’t probably don’t have to give up StarbucksStarting with no judgement to improve your relationship with moneyTending to your money like you’d tend a plant you want to growRecovering power by facing our money storyABOUT CHRISTINEChristine Walsh, master certified coach, fractional CFO, speaker, and author is revolutionizing the way women access financial independence  in their businesses and their lives. She coaches motivated women to amplify their money through deep mindset work, accessible tools and practices, and sound financial strategy developed over her 25+ years of successful financial leadership. Her  #1 best selling book, Be The Queen of Your Money, teaches women how to create an abundant future by transforming the financial narrative holding them back from a life of abundance on their terms. She can be found at RebelRiseFinance.com and in the mountains of Steamboat Springs, Colorado.LINKShttps://rebelrisefinance.com/https://www.instagram.com/christine.marie.walsh/https://www.facebook.com/chriswalshcoachMoney Archetype quizDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:REVIEW YOUR SPENDING THROUGH YOUR VALUES. Get really clear on your values for your business and yourself (they may be the same or have overlap). Then look at where you are spending money and what you are spending it on. For each thing you spend on, assess whether it is in alignment or not with your values.CHECK ON YOUR MONEY EVERY DAY. If you want your money to grow, you have to tend to it. Start by checking on it daily. Do it with compassion and no judgement. Get used to keeping money in sight instead of hidden.CHANGE YOUR MONEY STORY. If you frequently say, “I’m not good with money” or another stale story, it’s time to shift your money story. Start by looking at your beliefs about money — what it’s for, how we get it, who has or deserves it, how you judge it — and your fears about it. You may want to work with a coach or find a women entrepreneur to do this work with. Start with one positive money mantra for yourself. Practice saying that instead of your old money story.

“Every single woman needs a little bit of money of her own” –Tess Waresmith61% of women would rather talk about death than money. Are you one of them? Let’s change that! Money is regularly on my growth edge, so I’m learning along with you about something I feel like I should know more about — investing.I’m excited to talk with financial educator and investor Tess Waresmith. It feels like women are playing catch up when it comes to money, and Tess wants to reduce the gender wealth gap. Even if you feel like you are living paycheck to paycheck, this applies to you. And if you’ve heard that the younger the start the better, there are still benefits to starting if you are 50 or older.I always say planning is deciding in advance, and you ask for your future self. Investing is another way of taking care of your future self. And Tess explains why you need to know the basics—even if you decide to outsource your investing.We talk about: Why you don’t need a dollar for dollar budget and what you need insteadHow to invest money if your income varies from month to monthHow to actually invest without having to time things right and pick the right stocksMultiple benefits of making small investments regularlyWhether you should invest or pay off debt firstAge and whether it’s too late (it’s not!)ABOUT TESSTess is a speaker, financial educator, and the founder of Wealth with Tess, a financial education community that helps women learn how to grow their money using simple investing strategies so that they can retire comfortably and live life on their terms.After losing thousands in investing mistakes in her 20’s, Tess learned everything she could about wealth building and built her net worth from 0 to 1 million as a single 35 year old woman. Tess has recently been featured as a financial expert on Business Insider, Fox 5, and has over 70,000 followers across social channels.Now she’s on a mission to reduce the gender wealth gap and help more women reach financial independence through simple investing education. Thousands of women have attended her free investing workshops and hundreds of women have joined her small group coaching programs to learn how to take control of their money. Tess believes that more money in the hands of women is magic.LINKShttps://www.instagram.com/wealthwithtess/https://www.linkedin.com/in/tesswaresmith/https://www.moneyconfidentclub.com/foundersDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:GET INTENTIONAL ABOUT SPENDING. You don’t need to have a complicated spreadsheet for a budget. Start paying attention to where your money goes. Identify the key buckets your spending fits into. How much income is going to necessary expenses? How much is extra? Where does that money go? Is what you are spending on important to you? Could you move some of it to the future you bucket?START AN ACCOUNT. Set up a regular investing account or a retirement account with a brokerage, such as Vanguard or Fidelity. SET UP WEEKLY INVESTMENTS. Set up a weekly investment, even if it’s small. You can set it up to come out of your bank account automatically. Set a time to review your revenue and spending and see if you can increase the amount of money you give to your future self.

“Your business is not about tasks. It is about finding the big rocks to move the needle. And so much of what's on the task list does not create business.” –Christine Campbell RapinAre you spending the time on the right things in your business? So many of us think that we could move faster if we just had more time. I’m talking to business advisor Christine Campbell Rapin about building a sustainable business.It’s not about going in 150% all the time. It’s not about perfecting social. It’s not about being everywhere all the time. In fact, the most important thing for you to do might not even be on your to do list.Christine shares the two essential things she thinks entrepreneurs need to focus on. We dig into the need to sell, into money changing hands. She asks: what can you do today that is simple, repeatable, boring, predictable, that moves the needle? Because movement is the key.We talk about: Why posting on social media isn’t making an offerAsking: Who can I connect with today? Marketing is about moving the right people toward you (and the wrong people away)Building a circle of influence and controlling your digital footprintWhy you need to make more offers than you are todaySelling instead of creating something newABOUT CHRISTINEChristine Campbell Rapin is an energetic, tell-it-like-it-is business advisor, mentor, consultant, speaker and 3x international best-selling author with more than 25 years’ experience in marketing, sales and operations working with start ups to the biggest companies on the planet. She’s supported over 400 companies to create a combined revenue more than $1B and believes business growth CAN be elegantly simple when you focus on the 3 non-negotiable business foundations that build a client growth engine.LINKSWebsite: https://www.christinecampbellrapin.comInstagram: https://www.instagram.com/christine.campbell.rapinLinkedIn: https://www.linkedin.com/in/christinecampbell1Youtube: https://www.youtube.com/@christinecampbellrapinSpotify: https://podcasters.spotify.com/pod/show/christine-campbell-rapinDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:HONEST ASSESSMENT. Take a look at your to-do list for your business and where you are spending most of your time. Is any of that making an offer? Is any of it moving the right people closer to buying? Then look at your audience. Are you talking to the right people?INCREASE YOUR CIRCLE OF INFLUENCE. You get to decide how you do this: networking, strategic alliances, partnerships. Pick something. Schedule time each week to reach out and connect with these people. Build the relationship, but don’t forget to let them know what you have to offer.MAKE YOUR OFFER. Identify one person you should have a conversation with. Set it up. Make your offer. Remember that only 20–30% of people will say yes at any given time. Repeat your offer. You could make your offer daily for a week, and see how that changes your actions.

Instead of forcing yourself into the January 1st narrative or waiting for the 'perfect time,' discover how seasonal planning can honor your unique rhythm and help you align with your true desires. I share why I believe 90-day planning is more effective than annual resolutions, how to identify and honor the season you're in, and why this process allows you to evolve with ease.Whether it’s designing a season of creativity, nurturing, or bold action, this episode will guide you through creating a holistic plan that feels good and works. You'll also learn the key steps to making time a container for your dreams. Tune in for inspiration, a practical process, and a new way of thinking about time and growth.

“Having a streamlined, functional, spacious home literally improves your life on every level.” –Shira GillIs decluttering your home on your list? So often I’m talking with women about big business goals and the thing that keeps coming up is their full closet, the cluttered living room, or all the boxes in the basement.I asked organizing expert Shira Gill about why we get stuck on this idea — and what we can do about it. She said: “A disorganized space signals to our brain that our work is never done. Having a streamlined, functional, spacious home literally improves your life on every level.”Decluttering your home can help you lose weight, get your finances in order, improve a relationship, or start a business. Even with that motivation it’s not easy, but Shira has amazing tips for our biggest stumbling blocks.We talk about: The big reasons we have a hard time letting go: How our identity gets tangled with our stuff and the scarcity mindset of “what if I need this someday?”Asking yourself what life you want to lead now or in the future — and whether the stuff is part of that life (or part of your life for this season) How to get rid of hard to rehome things and setting boundaries around getting things out of your houseClearing a microspace (less than a room) at one timeGetting into a decluttering flow and creating common ground around what “decluttered” means for shared spaceDecluttering our digital spacesABOUT SHIRAShira Gill is a world-renowned organizing expert and the bestselling author of three books: Minimalista, Organized Living, and LifeStyled. She’s a sought-after expert for media outlets and has been featured by Good Morning America, The Wall Street Journal, TIME, People, Forbes, goop, Architectural Digest, Oprah Daily, Vogue, and The New York Times. Her popular newsletter The Life Edit has subscribers from all 50 states and 140 countries.LINKSwww.shiragill.com @shiragillNewsletter + CommunityOrganized LivingMinimalistaLifeStyledDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:PICK A MICROSPACE TO DECLUTTER. Instead of biting off too much — your whole house, or even a whole room — pick something more specific, like the coats in the entry way. This is a lot more manageable and you can get some wins.CREATE A BOUNDARY. Sometimes we get so caught up in selling something or getting rid of it the right way or we choose what to get rid of but then it sits in a bag. Create a boundary around getting rid of things. Here are a few examples: I’ll ask three people and if nobody wants it, I’ll throw it away. I’ll drop any bags of clothes on my way to the grocery store every Saturday. I’ll try to sell something that is worth more than $200.SET A STANDARD. One of the challenges of decluttering and keeping spaces neat is having multiple people in a house. Have a family meeting and agree upon standards for common areas, such as the kitchen, living room, or entry way. What belongs there? How should things be stored? When does cleaning happen and who does it?