Plan Simple with Mia Moran

If you’ve been hanging around, you know I'm a fan of meal planning. I want to give you a behind the scenes look at meal planning in my life now. My situation at home is easier than it's been in many years, but meal planning feels harder. I’ll also give you a peek at meal planning with AI, something FLOW365ers are playing right now. And of course meal planning is about health, and I’ll share what prioritizing my health looks like today, including my daily practice. 

“The number on the scale can only tell you what your weight is.”  – Nicole HagenLet’s ditch diet culture. Easier said than done, but what if losing weight really isn’t the goal? What if we put away the scale? I loved talking with nutrition coach Nicole Hagen about what happens when we shift our thinking about weight and wellness and nutrition.Nicole shares her story about being obsessed with the number on her scale, while unwittingly  undermining her health. We talk about the difference between losing weight and losing fat — and what people really mean when they  say they want to lose weight.Diet culture is bad, but that doesn’t mean that making changes to what or how you eat is bad. Body positivity is good, but it’s unrealistic to think we’re all going to love our body every day. So what if we focus on health change?We talk about: The why behind changes we want, be it weight loss or other physical changesHow our decisions now affect our life long-term Listening to our body’s feedbackAdditive diets — what happens when you add more of what you need (protein, fiber … it varies) instead of saying you can’t have any of somethingMetrics to use and milestones to celebrate that aren’t scale related, but remembering to follow trends not one measurementSustainability and shame cyclesABOUT NICOLENicole Hagen is a nutrition coach, host of The Health, Wellth & Wisdom Podcast & a new mom. Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt. Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives!LINKSInstagram @nutritionwithnicoleWebsiteHealth, Wellth & Wisdom podcast 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 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:NUTRITION BY ADDITION. Instead of restricting what you eat, start with something you are not getting enough of. For a lot of people it is protein or fiber. Pick one way to add more of that. For example, a smoothie with lots of fruits or veggies adds fiber. Batch cook chicken or beans so you can easily add protein to meals throughout the week. Pack some protein snacks that you can keep in your car.KNOW WHAT YOU REALLY WANT. Would you be happy if you looked and felt the way you wanted to, had fantastic health markers, and were showing up the way you want to, but the number on the scale didn’t change? What is it you really want? More energy? To be able to do certain activities now or in the future?CHOOSE METRICS. There are so many metrics you can use to track progress that don’t involve stepping on a scale. What would be meaningful for you: energy levels, libido, workout performance, cholesterol or blood sugar levels, a sense of ease around meals, how you feel in your clothes. Think about what will serve you and what you want around fat loss, body composition change, or general wellness.

“The first increment of rest that we can practice is a pause.” – Octavia RaheemWho has time for rest? Too many of us would say, not me. Rest is devalued in society, but we NEED rest. I’m so excited to share this juicy conversation with Octavia Raheem, a rest/restorative coach and founder of Devoted to Rest™. If you feel like you can’t stop, even if you’re on the edge of burnout, you need this one.Octavia talks us through the tiniest bit of rest, a pause for three breaths, before we begin. Try it as you listen. See how it feels to pause, to breathe, to rest. Octavia came into rest because of a health crisis. She says she didn’t know how to stop, so life stopped her in her tracks. It took being in a hospital bed for her to see the hamster wheel of doing she had been on.Rest is a daily practice, and it’s easy to slip out of that practice. We get into how to build rest into your day, how to keep it a regular part of your life, and how a system that supports and values rest helps a lot.We talk about:  Recognizing the tension between work and rest and feeling worthy of rest Productivity versus a spirit of creativity and generativeness Ways to slow down, like learning to be with your breath even when you are in motion and simplifying your morning (or other) routines  Teaching our kids that it’s okay to rest and go slow Recognizing where you are pulling more weight and disrupting old systems that keep you doing it Having the courage to experience your life, not just do itABOUT OCTAVIA Octavia Raheem is a  wife, mother, author of two best selling books Pause, Rest, Be and Gather. She is a rest/restorative coach, yoga + meditation educator, and former wellness studio owner.  She is the creator of Devoted to Rest™, a transformational rest focused experience for visionary women leaders making a high impact in their fields. Within her rest and work she threads time tested practices, depth skill and knowledge about what supports rest and what doesn’t, wisdom rooted in Black American Southern traditions, and intuition into a blanket of experience under which individuals can gather and rebuke stress, fatigue, and burnout. Her offerings lead driven, inspiring, creative, and purpose centered individuals and companies to awaken the fullness of their potential and power through rest. Octavia has over 20 years of experience and well over 10,000 hours of designing and delivering classes, restshops, workshops,  immersions, and trainings that transform, heal, and restore individuals and organizations. In 2021 Yoga Journal magazine recognized Octavia as one of fifteen experienced yoga professionals who have elevated and changed the field on a global scale. Closer to home and as a beacon in her local community, she was named one of four luminaries who have lit the way and created new avenues to yoga in Atlanta, Georgia, and the Southeast in September 2019 by Natural Awakening Magazine. Additionally her writing, rest, and work have been featured in Mantra, Tricycle, Well + Good, Atlanta Magazine, CNN, and at Essence Festival Wellhouse Atlanta. She has an academic background in English Literature, creative writing, and middle grades education as well as 10+ years of professional experience developing curricula for innovative learning and teaching Language Arts in K-12 settings. Most recently, she combined her passion for yoga, creativity, language, and community through her four year tenure as co-director for Yoga, Literature, and Art Camp for Teen Girls at Spelman College Museum of Fine Art founded by Dr. Chelsea Jackson Roberts. Octavia is committed to herself, family, community, and our world being well and rested- in body, mind, heart, and spirit.LINKS https://www.octaviaraheem.com/about Author of Pause, Rest, Be & Gather Founder: Devoted to Rest Instagram FacebookDOABLE CHANGES At 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.  PAUSE WITH BREATH. The first increment of rest is a pause, and you can use your breath to pause. Take a breath in, and then out. And another. Then a third, slowing and deepening that breath. Notice how that feels. You can do this anywhere—at your desk, waiting to pick up kids, at the grocery store. Try doing it once — or several — times a day.SIMPLIFY YOUR MORNING ROUTINE. We often talk about a morning routine as things we do for ourselves to start the day. For this practice, think about all the things that have to happen for you to get out the door or start your day. How can you streamline that? Think about what could happen at another time, or not at all. Think about ways to bring more ease to breakfast or lunch making or getting bags packed. Try the simplified routine and see if it helps you slow down.PULL LESS WEIGHT. Start by recognizing all you do. Is there an imbalance of work that goes unnoticed in your house? Pick one thing to give up and one thing to delegate. Work with this for a while. Pick a new set of things.

Do you go broad or deep with your goals? As women, with lots of hats to wear, we tend to go broad, but when you go deep, your intention has less competition. That’s the premise behind 10x goals and the book 10X Is Easier Than 2X.I share one of my favorite exercises from the book based on the gap and the gain. I talk you through how to do it, and what it actually looks like in practice, so that you can create a measurable goal that you can get to based on a past that you're in love with.I talk about:How the book is geared 100% toward entrepreneurs, but this exercise works for any part of your lifeFinding the right energy to plan from The gap and the gain and how making choices from the gap means we measure against an impossible idealHow gain allowing you measure what’s next for you based on a past you are excited aboutCreating a ritual for the 10X Jumps exerciseMy example of the 10X Jumps exercise, so you can see how it really worksDOABLE CHANGE10X JUMPS EXERCISE. Set yourself up with time and energy to think. Light a candle and sit with your tea or take yourself out to a cafe. Then sit with a journal and list out all the amazing things you've done throughout your life. Name what happened in each phase of your life, chronologically. Then write what you let go of to make each thing happen. Include the current phase of your life in this process. What is happening? What are you willing to let go of?LINKS10X Is Easier Than 2X book

“I'm very bold and unapologetic about my self care.” –Rosalyn FungWhat happens when a pivot looks like giving up everything you’ve worked for? Rosalyn Fung left a thriving psychology practice to become a coach. We talk about her entrepreneurial journey, the breakdown that led her to learn about the spiritual practices that she now uses with clients, and how hiring a speaking coach made a difference.One of the challenges of a major pivot / break with what you were doing is the reaction of others. In Rosalyn’s case her parents worried about her leaving behind the career she had worked so hard for. Have you ever worried about leaving something you worked hard for? Here’s a reminder, it’s okay to change your mind.And what about balance? It’s not 50-50 time, but how the energy flows between different parts of her life. For her that starts with being in relationship with herself.We talk about: What Akashic Records are (I had no idea) and how she uses them herself and with clients to quantum leap resultsHer morning routine and other ways she takes care of herself (start by responding to yourself, not the world)Building self-trust by creating goals, committing to them and taking action on that commitmentShifting your energy to stop attracting nightmare clients or to get past money, time, or other blocksThe importance of honoring our feelingsHow productivity is creativity — and why breaks are essentialABOUT ROSALYNRosalyn Fung is an Akashic Visionary Life & Business Soul Coach, Facilitator & Trainer of Flourishing Life Coaching Certification Program, speaker, 3x international best-selling author, former psychologist, mastermind, and workshop facilitator on the topics of feminine leadership, self-love, mastering your energy, money mindset & attraction marketing. She has a podcast/ TV show called Activate Your Soulgasmic Business and she delivers meditations with light language activations that rank in the top 10% globally of most listened to and is featured on various platforms including iHeart Radio, Apple iTunes, Spotify, and RokuTV.Rosalyn Has Been Featured In Huffington Post, CBC Radio, And Has Spoken For Fearless Woman Summit, This Woman Means Business, and Harvard University. She has shared the virtual stages with world leaders, Les Brown, one of the world’s most sought-after motivational speakers & coaches, and Jack Canfield, the founder of Chicken Soup for the Soul.As a former psychologist of over 10 years, a 2nd degree black belt In karate, a Reiki master & Divine Compassion Multidimensional Healer, she catalyzes you to get out of your own way, unapologetically show up and magnetize your dream life. ​LINKSWebsite: https://www.rosalynfung.com/Instagram: https://www.instagram.com/rosalynfungcoaching/ Facebook: https://www.facebook.com/rosalyn.hagueDOABLE 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:START YOUR DAY WITH YOU. Instead of picking up your phone, turning on the radio, or opening email, choose a practice to start your morning that tunes you into you. Rosalyn sits with the Akashic Records. You could start with meditation, journaling, a quiet walk.TAKE A SACRED PAUSE. Pauses bring us into the realm of possibilities, of opening up new ideas because we're not burning out. Make a list of ways you would like to take breaks during the day. Then take at least one break each day this week.SIT WITH YOUR FEELINGS. We tend to judge our emotions and try to rush past or ignore them. If you have big feelings coming up—fear, sadness, anger—what happens if you allow some time to sit with and process those emotions instead of just pushing through?

“I look at branding as a spiritual and a self-development process. It's not just finding out the messaging, it's finding out who you are.” –Tiffany NeumanYour logo is just the tip of the branding iceberg. Branding strategist Tiffany Neuman is here to show us that branding is more than logo and colors. Branding is messaging — and who you are. Branding and marketing have been coming up a lot in FLOW365, so I’m excited to dive into this conversation.Branding and marketing go hand in hand. Marketing is the vehicle to put the brand out there and get brand recognition. If you dread this, you’re not alone. We talk about fear of visibility, struggles to write copy, and how the clarity and confidence of a brand can make it easier to share.Like most of what we do here, branding starts with visioning. Tiffany loves helping people dream bigger and reverse engineering to their brand.We talk about: Branding for the company you want to be in a few years, not nowCreating a branded system and how it helps you get new ideas out quickly and easily and outsourceA perfect fit client instead of an ideal clientBranding as spiritual and self-developmentBeing consistent with your brand and innovative with campaignsMindset work on visibilityABOUT TIFFANYTiffany Neuman is a visionary branding strategist who helps highly-motivated women entrepreneurs up-level their businesses. After 15 years in the corporate world, working with brands like FedEx, Adidas and Burt’s Bees, she left to establish a revolutionary branding business that stays one step ahead of trends. Using a unique, hands-on approach that views branding as a self-development process, Tiffany now works with clients across the globe to help them 10x their sales and shine even brighter in their niches. She is a contributor for Entrepreneur and has appeared in media outlets including Forbes, and various podcasts. Tiffany is a professor of design and branding, as well as the host of the Legacy Lounge Podcast. When she’s not helping clients create their legacy brands, she’s spending quality time with her husband and two daughters.LINKSYour Legacy Brand WebsiteFacebookThe Profitable Brand Equation Private PodcastBrand Clarity QuizInstagram: InstagramLinkedIn: Linked InMENTIONED LINKSDOABLE 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 OUTSIDE THE BOTTLE. Tiffany likes to say you can’t see the label from inside the bottle. It can be hard to describe what we do. Ask your clients to tell you what they would tell a friend. This might work best on a call or live session. You aren’t asking for a testimonial, just a clearer understanding of what you do for people.NOTICE YOUR CATCH PHRASES. What are you known for? What do you say all the time? Make a list or jot things down as you say it. Are you using these phrases in your content?VISION ABOUT WHERE YOU WANT TO BE. Vision about where you want to be in a few years. You want to create your brand around your future vision, not your “now” business. Get clear on where you are going. Then, if you need it, get help to create the brand around that.

“When women actually start to lean into and embrace their cycle, it becomes like your superpower.” –Renae FieckYour cycle is more than your periods. Too often we are only aware of our period, but working with the four parts of our cycle can make a huge difference in our work and life. I’ve been paying more attention to my cycle for a few years now, and I’m really excited for this conversation with Renae Fieck, cycle coach and business strategist.If you pay attention, you’re likely to notice different energies and moods throughout each month of your cycle. Renae has dubbed them: the recharge, the accelerate phase, the connect phase, and the reflect phase. You can work with these phases instead of trying to push through them.No, you can’t plan your whole life around your cycle, but you can still organize some of your work around them. You can also be kinder to yourself when you need to do something not at the optimal time. And you can make other changes in your life to support yourself through the various stages.We talk about: What happens when we create space for ourselves and follow our rhythm Ways to track what’s happening — noticing goes a long way. Seasonal and other long term cycles in our livesShifting your exercise throughout your cycleFinding more confidence and turning your cycle into your superpowerWhat it looks like for women who don’t have a cycle nowABOUT RENAERenae is a mom of 3 and occupational therapist. She helps women optimize their time and energy through unlocking the power of their cycles so that they can be thriving high achievers. Through her method she helps women balance the demands of life, make a bigger impact, and get bigger results without adding more stress or needing more time. She’s the host of the Cycle Advantage Podcast. She can be found at renaefieck.com.LINKSInstagram: https://www.instagram.com/renaefieck/Facebook: https://www.facebook.com/risingmomsYouTube: https://www.youtube.com/@RenaeFieckTikTok: https://www.tiktok.com/@renaefieckPinterest: https://www.pinterest.com/renaefieck/Gift: renaefieck.com/ditchconsistencyDOABLE 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 feels so hard. You can be kind to yourself and take action. Our cycles are a great example of how! And we can also take care of ourselves by 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. TUNE INTO YOUR BODY. Working with your cycle starts with noticing your cycle. You can use tools to track your basal body temperature. But you can also simply ask: How am I feeling today? What's actually happening in my body? What does my body need today? Keep it short and simple.CREATE SPACE AROUND YOUR PERIOD. For this part of your cycle, create space for yourself. Take a social media break to cut the noise. Get into nature. Do things that help you recharge.CYCLE SYNC YOUR WORKOUTS. What if you didn’t do the same workout all through the month? Try adapting the intensity to your cycle. For example, sleeping in and easy yoga during your period and higher intensity later in your cycle. See what happens if you make changes that reflect how your body feels.

“Creativity isn't just art. It's not just fun crafts or photography. Creativity is learning to step outside the box and create in different ways.” –Beryl YoungHow do creativity, productivity, and ADHD come together? What about a job in an accounting focused business and creativity or a job and entrepreneurship? We talk about what creativity really is, getting diagnosed later in life, and flowing between a job and running your own business with creativity coach Beryl Young.Beryl really wants people to see creativity as more than just art, fun crafts, or photography. She manages to infuse creativity into a job in the accounting world. She says creativity is just a way that we solve our problems and we find fulfillment during the day. It’s essential self-care. But we often see creativity as extra, and some people find creativity intimidating. Beryl was diagnosed with ADHD when she was 40, after her daughter's diagnosis. I’m seeing more and more women who flew under the radar and are now getting diagnosed. Beryl has found a lot in the creative entrepreneur space, and it's an important piece of the conversation. In addition to creativity and ADHD, we talk about:reinventing yourself, again and again, as a creative actbeing creative with structure — and burnout happening when we are constantly overflowing structureletting go of workaholic tendencies and remembering to be creative how creativity feels extra, what it really is, and how to weave it into your daysletting go of perfectionism and asking what you need creatively on a given dayhow many different ways you can be creativeABOUT BERYLBeryl Young is a creativity coach who supports women in finding greater productivity through sparks of creative self-care. Formally diagnosed at age 40 with ADHD, she realized just how much she’s relied on creativity throughout her life to harness her neurodivergent traits and thrive. Using tools like mindful photography, intentional journaling, and conscious doodling helps women cultivate more space in the chaos of daily life and show up with greater courage and confidence. Beryl previously was the creator and founder of the Momtography photography method and her work has been featured on TODAY parents, Huffington Post, PicMonkey, Digital Photography School, & The Shameless Mom Academy.LINKSFacebook: https://www.facebook.com/beyoungcreativepageOpt-In: https://beyoungcreative.com/sparkstudiosignup/https://beyoungcreative.com/100stepsplansimple/Instagram: @creating.courage OR @100stepsprojectDOABLE 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:10-MINUTE RULE. If you are feeling overwhelmed or stressed, stop what you're doing and take 10 minutes to do something. It could be tidying up a corner of your home that's just for you, setting up your creative space, making a playlist that you love.OWN YOUR CREATIVITY. Do you get intimidated by the idea of creativity because you don’t like results or can’t find the time? What if you started noticing how you are creative throughout your days? Are you creative in your gardening or in planning your workouts? Did you figure out a new way to do something? Did you get out of your comfort zone? When we broaden the lens and see creativity differently, it’s easier to see ourselves as creative and make room for more creativity in our lives.PUT STRUCTURE AROUND YOUR CREATIVITY. Sometimes it feels like structure or planning and creativity don’t mix. Try putting some open structure around your creativity. Build some white time into your calendar. Use a journal prompt or challenge to make you do something, like Beryl’s 100 Step Project. Focus on the doing, not the result.

Mia, an expert in meditation and wellness practices, leads a transformative body scan meditation. Listeners explore their bodily sensations, fostering greater self-awareness and acceptance. This calming practice serves as a foundation for those looking to create a holistic wellness plan. Mia emphasizes the importance of relaxation and reflection in enhancing overall health, making this guided meditation a perfect prelude to mindful planning.

“Planning is deciding in advance, after taking the time to get centered.” – MiaLet’s make time for your health.We recently ran a week-long planning event where we took women through the steps of making a 6-week wellness plan.You can go through the whole training here, and in this episode I walk through some of the key questions posed in the first three sessions.In this episode we share the 5 steps of the FLOW Planning Method — center, video, decide, schedule and follow through.Mia shares a few key questions that are a part of the Make Time for Your Health Planner.#1. Ask why you want to make time for your health? Ask 3 times.#2. Make a list of thhe obstacles that keep coming up.#3. Make a list of all your wants — whether they are old or new.#4. Decide your next step for each want. Remember your next step can be to let it go forever or until another season.#5. Let your gut and your why guide you in choosing your top 3 priorities for the season ahead.“With meditation, you become a sensitized superhero, completely in control, with endless possibilities at your fingertips.” – Tara StilesThis meditation is a great way to get centered before sitting down to make a plan — especially a wellness plan. We took it out of a longer session, so that you can use just the meditation. Go to the previous episode to fit this meditation into a bigger framework.Once you have the sense of the direction you are going, we have compiled a playlist of our best wellness episodes to help you follow through.You can also download the full playbook with tips from each podcast episode. Just remember to decide what you want first. The expert episodes are meant to support your dreams, rather than tell you what your dreams should be