Plan Simple with Mia Moran

Come MAKE A PLAN for your holiday season so that you END 2022 GROUNDED and enter 2023 with ENERGY and BALANCE. Join us NOVEMBER 17 +18, 10am–4pm ET for this restorative and fun home retreat experience!!!Grab your free ticket at https://MakeDecemberMatter.com

“You have to be pretty courageous to be alcohol free in this society.”–Karolina RzadkowolskaIf we can be gluten free, caffeine free, dairy free … Why can’t we be alcohol free? I’m talking with Karolina Rzadkowolska, a certified alcohol-free life coach about going alcohol free. You don’t have to have a problem with alcohol to reconsider how it affects your life. Even small amounts can affect energy, sleep, and overall how we feel.It can be hard to not drink. Karolina says she thought that “normal adults drink.” She worried about having to explain to people why she wasn’t drinking. But when she took an extended break from drinking, she fell in love with how she slept every day, how she felt in the morning, the sense of integrity and pride she felt for herself.Taking a break can show you how alcohol is affecting you (even if you didn’t realize it) and what you are really missing in your life. Going alcohol free opens all these doors in our brain and it also changes our identity. Sounds like something to experiment with right?We talk about: Looking at is as an experiment and using Dry January as one way to try out life without alcoholDebunking the myth that alcohol relaxes you and finding new rituals to relaxIdentifying why you like to drink and shifting your mindsetFinding joy after feeling the uncomfortable negative feelings you feel after you stop numbing with alcoholThe mind, body, and soul changes that happen when you stop drinkingGetting past the idea of a drinking problem and focusing on not drinking for wellnessBIOKarolina Rzadkowolska is a certified alcohol-free life coach who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her online courses and coaching to change their drinking habit and unleash a new level of health, happiness, and potential to go after their biggest dreams. Her book Euphoric: Ditch Alcohol and Gain a Happier, More Confident You (HarperCollins) came out on bookshelves on January 4th. She’s the host of Euphoric the Podcast, founder of Euphoric AF, and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily and multiple TV shows. Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. She would love to hear from you at www.euphoricaf.com.LINKSBook and Free Gift: Euphoric: Ditch Alcohol and Gain a Happier, More Confident Youwww.euphoricbook.com/giftwww.euphoricaf.comwww.instagram.com/euphoric.afDoable Changes from this episode:EXAMINE WHY YOU DRINK. Make a list of reasons you drink. Then really look at each one through a new lens. Is drinking really doing what you think it is for you? That might mean learning more about how alcohol affects your brain and body, or it might mean questioning beliefs, such as alcohol makes me more confident.CREATE A NEW RELAXATION RITUAL. If you use alcohol to relax, create a new ritual for yourself. It could simply be replacing an alcoholic beverage with a non-alcoholic version, but it could be something completely different. You could sit and have a cup of tea before dinner or light a candle and take three breaths or close the door and have a quiet moment before starting dinner.EXPERIMENT AND NOTICE. Try a Dry month. If that feels like too much, start with a week. Notice how you feel when you wake up in the morning. Notice how you sleep. Notice your energy levels during the day. You may also notice when you want a drink during the day … What's going on? What do you really want? Get curious.

“What we need when we are heading towards winter is really more nurturing, more warmth, more slowing down.”–Ruth BalsigerYou can come home again! Ruth Balsiger helps people to come back home to the most glowing, healthiest, feel good version of themselves. I’m so excited for this conversation with Ruth to help you to come back home to your body!Instead of looking at our body as something to fix, Ruth looks at our bodies as a place to come home to. We nurture our bodies and they nurture us. We get to the best version of ourselves when we move away from the idea of a quick fix to think about actually rejuvenating, regenerating and healing.She shares steps you can take to come home again and again — even in the busiest parts of the year. We talk about the importance of planning for health and taking small steps. These small steps are about falling in love with the feeling of coming home again without adding overwhelm.We talk about: How she learned about healing and recovering at age 15 from having a brain aneurysm and how coming home to her body shifted and changed through her lifeDifferent ways of creating mindfulness including adding movementShifting what we eat based on the seasonWhen and how to use a detox or cleanseGetting at root causes and finding ways to rebalanceSlowing down to eat, soothing your nervous system and other important partsBIORuth is a Nutrition & Health Coach, Yoga Teacher & Personal Trainer, Author and Podcast host. She is passionate about guiding, supporting and empowering you to uncover the best version of yourself. She learned at the age of 15, when she suffered a brain aneurysm and against all odds made a full recovery, how very powerful our bodies are and that they have the incredible innate ability to heal, rejuvenate and recover given the right support. It took her a few more life lessons to understand that total glowing health starts with self-love and is an ongoing and very holistic journey comprising body, mind and soul. She loves adding new tools to her holistic healing box and she includes the ancient wisdom of Ayurveda, mindfulness and much more. It is her mission today to remind you of your birth right to live your best life and feel absolutely amazing in your wonderful self.LINKSWebsite: https://www.ithriveforhealth.com/Facebook: https://www.facebook.com/Ithriveforhealth/Instagram: https://www.instagram.com/ithrive_health/Podcast: https://www.buzzsprout.com/1848014LinkedIn: https://www.linkedin.com/in/ruth-balsiger-1b8198101/Doable Changes from this episode:SHIFT YOUR MOVEMENT WITH SEASONS. Take stock of what your body wants as the season shifts. If you are coming into winter, you might want to slow down a little. That doesn’t mean, not moving, but it might mean a gentler flow instead of power moves. Choose a way of moving and see how that feels in your body now.PICK A MINDFULNESS FOCUS. When I say mindfulness, you might think about meditation or being in the moment. Mindfulness is a way of being that carries throughout your day. You can eat mindfully, start your day mindfully, move mindfully. Pick one way you want to add mindfulness into your day.NOTICE HOW THINGS FEEL IN YOUR BODY. Ruth’s tips and suggestions are doable changes by design. The goal is to help you fall more in love with how actions feel in your body, without feeling overwhelmed. So notice how your body feels when you add more herbal tea or adjust your movement of food for the season. What feels good? That’s a guide for you.

“I'm more concerned about the numbers on your tests than I am about the scale.”–Risa GrouxPassionate about good food and feeling good? I’m really excited to talk with Risa Groux, a functional nutritionist who is passionate about helping women figure out the foods that will heal them. You can love food and feel better!Risa is focused on prevention, root causes, looking at the body as a whole unit — and she’s a data freak. She focuses on data to help figure out the right foods for each individual. Her process with clients includes a detox, testing, and finding the right diet type.A lot of the tests Risa uses aren’t covered by insurance. We discuss functional medicine, talk about how these tests differ from the tests most doctors run, and why they are important to do.We talk about: Weight loss as a side effectBeing passionate about good food AND feeling goodThe difference between detoxing and giving your digestive system a breakWhy you might not have a diet type that works for you for lifeWhy fiber is importantChecking labels and all the toxins in products we useBIORisa Groux, CN is a Functional Nutritionist and Certified Autoimmune Coach in private practice in Newport Beach, California. She has always been passionate about nutrition and good health. Risa was so concerned about purity that she made her children’s baby food from scratch. Today she is passionate about cooking and creating healthy, nutritious food. She works with a wide array of clients from professional athletes, adults, and kids to the Biggest Loser from season four. Risa works with issues like diabetes, autoimmune disease, cancer, digestion, thyroid, and hormone imbalances, to name a few. Risa firmly believes that the body can heal itself with whole foods we obtain from the earth and sees living proof of that in her office each day. She looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness.LINKSrisagrouxnutrition.comFacebook: Risa Groux NutritionInsta: @risagrouxnutritionTwitter: @RisaGrouxDoable Changes from this episode:CHECK OUT DIFFERENT FOOD FRAMES. Have you ever tried a diet because somebody else had good results with it? We’re all different. Check out different food frames based on your specifics. Try the FoodFrame quiz on Risa’s site or check out her book.GET TESTED. Testing gives a lot of data that can help determine why you aren’t feeling great — and what foods might help you feel better. Functional medicine can give you a lot more information than conventional medicine, and tests often provide different kinds of details to help map out your food.CHECK YOUR LABELS. Look at cosmetics, shampoo, sunscreen, food … What are you putting on or in your body? Where can you get a little cleaner? If that feels daunting, pick one area to focus on. Start with awareness. Then decide what you can cut out and what you could replace with something with fewer toxins.

“If you nurture those people and show trust, they show trust in you.”– Janice PorterAre you leaving on the table chasing new leads? Janice Porter is a relationship marketing specialist. She says most people hear that and focus on the word marketing, but the focus should really be on the relationship part.  Her work centers around building relationships and nurturing relationships to grow your business.She talks about nurturing the people that you’ve already done business with. Having a lot of past clients or connections doesn’t do you any good if you don’t nurture them. Part of it is knowing when to give and when to ask.Even though we are talking about relationships, we’re also talking about marketing, so you may be wondering about social media. Janice asks two questions: Where is your target audience? Do you feel comfortable there?We talk about: Using LinkedIn for networking and content strategiesWhy greeting cards strategies can get you noticedConnecting and nurturing by paying attentionListening to heartfelt promptsSetting up a system to make nurturing easy and authenticOptimizing your LinkedIn profileBIOJanice Porter is a relationship marketing specialist, podcast host, and LinkedIn trainer. She has an innate curiosity, which she has leveraged into building business relationships and teaches others how to do the same. Her passion is working with people who want to build their businesses through relationship marketing and networking – and she does that using online and offline strategies.LinkedIn training is a huge part of Janice’s business. She believes all business professionals need to have a magnetic LinkedIn profile, and that LinkedIn is THE platform for attracting new clients, strategic partners and referrals. Staying connected, and nurturing relationships comes next – and Janice shows clients how to implement a “tangible touch” follow-up system to do just that.Janice really values the friendships and business relationships she makes and when she meets someone new is always thinking: “How may I support you?”LINKSWebsite: https://www.janiceporter.com/LinkedIn: https://www.linkedin.com/in/janiceporter/Facebook: https://www.facebook.com/janiceporter1Podcast: https://podcasts.apple.com/us/podcast/id1467446457Doable Changes from this episode:SEND A CARD. When’s the last time you got a card in the mail? I bet you opened it when you did. Snail mail cards get noticed. Try sending one for a client’s birthday or to congratulate them.PAY ATTENTION. Not sure what to send a card for? Pay attention. If you follow a client on social, notice when they have a work win, a life milestone, or something else going on. Send a card letting them know you are thinking of them. The more you do this, the more you’ll start to pick things up. SET UP A SYSTEM. Sending cards is hard without an address. Get in the habit of asking for addresses and getting them into your system. You can set up specific times to send cards to contacts (though some will be spontaneous because you got a heartfelt prompt.)

Make a plan and then leave room for spirit to show up and make it easier for you.–Julie HannonHow do you manifest your life? How do you show up for the sacred? These are some of the questions Julie Hannon addresses in her work. Julie is a shamanic healing arts practitioner, and both a member and teacher in FLOW365. She works with clients one-on-one, teachers people to live a shamanic life, and she mentors other people doing healing arts.Julie talks about what work-life balance looks like when you recally center or prioritize life and spiritual practice. She says she’s always thinking about where her joy is. As part of the discussion, we rethink the work week and time off. For Julie this includes recognizing Thursday as a sacred day of showing up for your work, to learn, and for celebration.We talk about having a clear vision. Julie shares her experiences of not always knowing how things will happen, and instead trusting spirit. Imagine that things will work and letting things be easy.We talk about:Asking what business needs and what you need, because both need attention for things to flowListening to your body and energy. Julie says: if I don't feel energized and excited about something, then it's not the right time.Meditation and dreaming and asking spirit for helpThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Julie’s three pieces of wisdom:NOURISH YOURSELF SO THINGS CAN FLOW. Eat well and stay hydrated. It affects sleep and fuels your work. Don’t forget to do the things that nourish you — like seeing friends or being by water for Julie — too.SCHEDULE YOUR LIFE AND SPIRITUAL PRACTICES FIRST. We talk about scheduling in FLOW — putting things into time. Julie starts with set events in her business (a weekly meditation on Sunday and Sacred Circle on Thursday, for example), and then schedules her own practices (swimming and meditation) before clients. What would happen if you put yourself on your calendar first?START WITH YOUR VISION. Start with a vision or dream. What do you really want? What would your life look like? You don’t have to know how to get there to get really clear on the vision. Meditate on your vision or dream. Allow space for it.BIOJulie Hannon is a shaman and a teacher, committed to helping you discover yourself, your joy, and the beauty in life. Julie is passionate about connecting with people and helping each and every one discover their own special strengths and gifts. This practice is the doorway on the first step of your journey. Julie weaves all her experiences together to create magic. She combines her expertise as an energy medicine practitioner, HeartMath Coach/Mentor and student of spiritual wisdom traditions with more than twenty years professional experience as a human resources director. Throughout her work, she has been a professional facilitator and teacher, moderating, leading groups  and creating programs and retreats.LINKSWebsite: https://www.innerpeaceandwellness.com/Facebook: https://www.facebook.com/juliehannonshaman/Youtube: https://www.youtube.com/user/TRVHannonMaking Space for the Sacred with Julie HannonPerfectly Unfolding with Julie Hannon

“Bringing women together to connect is the backbone of my existence.” –Alicia BerberichEmpty nesting? What if we call it the shift instead? For Alicia Berberich, having kids leave opened up a  lot of time and energy, but she said that’s just part of it. Our bodies are changing and our energy shifts with that too! This is a time when we have time to focus, and we can really accomplish what we're called to do.Alicia says, “My whole life has been about connecting and drawing women together in connection.” One of the things I loved about her story is that she started coaching because she wanted to help her daughters grow into the best they could be. And she has done so much to help women reach their goals.  Alicia talks about how important planning is to her. Even when you look at someone who seems really organized and doing a lot, planning helps.We talk about visioning where you want to be in five years and the power of being really clear on your values.We talk about: The shift and the freeing of energy that comes with it Unexpected twists and benefits, like how she started teaching water aerobicsUsing your values as a guideThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Alicia’s three pieces of wisdom:SET YOUR PLAN AND REFLECT Use the FLOW planner, because it gives you the questions you need to think about to organize your week. Create your plan on Monday, and at the end of the week, reflect on what worked and what didn't. This starts to help you figure out what you can do better next week.BE PRESENT AND CONNECT. Even though we led with the energy that comes from kids leaving home, Alicia is really clear that making time to connect with your kids is essential. Listen to them. Validate them. You can apply this tip to a retired spouse too. Have time you are very present and connect with them — and time when you focus on your essential work.KNOW YOUR FUTURE SELF. Know where you want to be in five years. Then go backward to figure out what you need to do to create that today. What little things honors that future self? What step can you take toward the goals that get you there?BIOAlicia Berberich loves helping women achieve their goals and has been running workshops and mastermind groups to help women stay on their path. She’s the founder of Alicia Berberich Presents, Women’s Marketing Luncheons and Women in Business Roundtable in San Francisco. She’s also a certified direct response copywriter.Alicia’s work has evolved to meet the ongoing needs of her clients, all around the area of accountability. She helps women create marketing strategies and copy that gets attention and opens new channels for her clients. It all starts with understanding where her clients want to go with their business and developing a path to get there.Alicia is the mother of three college students and has two Labradors who run her days.LINKSWebsite: https://www.aliciaberberich.com/Twitter:  https://twitter.com/AliciaBerberich Instagram: https://www.instagram.com/alicia_berberich/

If you are looking for deep, foundational support and resourcing to help you move in life, I strongly encourage you to look at FLOW365.–Roxanne LoweryYou can change your state in a moment. Curious? Check out this conversation with Roxanne Lowery, a therapeutic sound practitioner, who has a quick practice you can use anywhere to change your state. Roxanne has been navigating becoming an entrepreneur and caretaking for her parents. She’s part of the wisdom that comes from the most amazing women in FLOW365.Roxanne explains that sound has the ability proven by science to relax the autonomic nervous system. Sound can take us from sympathetic—fight, fight, or freeze—into parasympathetic, which is resting. We talk about how she uses sound to help people achieve transformation. Being a caretaker is demanding, whether we’re talking about kids or aging parents — or both. Add special needs like a parent with Alzheimer’s and there’s a greater demand. Roxanne talks about the challenge of caring for her parents while also building a business. And we talk about the support in community where others get it because they are or have lived it. We talk about: Being in a transition space — leaving a high stress career, working part-time and caretaking, and the learning curve of being a new entrepreneurHow vital self-care is for caretakersConnecting with what lights you up, in Roxanne’s case creativityThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Roxanne’s three pieces of wisdom:KEEP YOUR EYE ON THE BIG PICTURE. Visioning and connecting to your future self can help you focus and choose your goals and actions in this season and for each week. It can help keep all the things that need to be done on a daily basis in perspective.  DO A DAILY BRAIN DUMP. We are trying to hold so many ideas and pieces in our head, and it’s exhausting. Do a brain dump to get everything onto paper so you can stop holding onto it. Some of those things will make it into your weekly or daily plan, but some will be things you just stop trying to remember. Making a daily practice of a brain dump can help you sleep better, focus, and find more balance.BEING NOT DOING. There's been such a growth of information out there about mindfulness and being here now, being present. Sound creates a beautiful container for us to be present without any expectations, without having to do anything. Dance or other movement is another way to come into the body and be. Focusing on breath is another way to do this. Even a really short time can make a difference. Or try humming. It makes you an instrument and the sound and vibration can change your state in moments. BIORoxanne Lowery is a certified Therapeutic Sound practitioner, licensed Healing Minister and gifted musician who has devoted over 35 years to exploring consciousness, transformation and creative expression.  Using ambient sound therapy to create immersive experiences, she blends artistic musical explorations with transformational awareness to create an atmosphere for sonic and vibratory revelations of body, mind and spirit.As a facilitator and practitioner with vast experience in many modalities including kinesiology, the ReUnion Process, PSYCH-K, Auric Light Alchemy and The Reconnection/Reconnective Healing, her work and training has taken her into the depths of transpersonal growth and the human potential movement with clients and workshops.  Roxanne is certified by the International Sound Therapy Association (ISTA) as a Therapeutic Sound Practitioner.  Through Mitch Nur's 9ways Academia, she is a credentialed Gong teacher with certifications in Sound Theology and Gongs; and she completed Tom Kenyon’s Sound Healers Advanced Training.Roxanne works with sound, vibration and frequency to create both an opening to an expanded sense of peace and wholeness and a space for a deeper inner connection between Self and Source.LINKSWebsite: www.infiniteflow.oneInstagram: www.instagram.com/infiniteflow.oneFacebook: www.facebook.com/infiniteflow.oneYoutube: www.youtube.com/channel/UCQndhHEn_HKjaEPy7613UbA/Soundcloud: soundcloud.com/user-333243503-909402076 Bandcamp: infiniteflowone.bandcamp.com Insight Timer: infiniteflow

Workshop: Fulfilled Mom“In giving birth to our babies, we may find that we give birth to new possibilities within ourselves.” – Myla and Jon Kabat-ZinnThis is part of a series of workshops where we are unpacking how the FLOW Planning Method can be used to create magic in specific areas of life. In this case, we are looking at motherhood.If you want to go deeper and be supported in doing this work, join us for Easeful Motherhood. We start September 22.In a world where being busy has become a badge of honor and women are juggling more than ever, let’s take an hour to consider what really matters and how that can play out in our lives as mothers.We will look at:An updated look at work/life balance and how to define motherhood in the context of your life.5 questions to answer every Friday that will exponentially increase how present (and calm) you are with your kids.What your calendar has to do with how fulfilled you are as a mother — and it's not about who has to be where and when or what's for dinner (though both are useful things to have in your calendar!).This workshop will be useful for mothers with toddlers, women whose kids have left home, and every mama in between.Listen to this workshop with a paper and pen in hand. Workbook ImageGrab the Workbook here »(Easeful Motherhood Image)Join us for Easeful Motherhood »

“Find your joy again. It doesn't have to be necessarily what you were doing before.” – Kimberly QuirkWhat happens when you have a chronic illness — and you’re an entrepreneur and mom? How do you make it work? Today I’m talking with Kimberly Quirk, FLOW365 member and Live Well Health Founder. Her passion for working with her health coaching clients stems from her own chronic illness.Listening to your body is important for all of us, but especially so when you are dealing with chronic illness. That can be hard when you are exhausted, taking care of kids, trying to work, and taking care of all the other stuff. But if you don’t listen, your body will get louder.Kimberly shares the progress she’s made and the power of finding your joy again. Overwhelm is real, so small wins really matter. Kimberly offers hope and practical support to people living with chronic illness.We talk about: The power of rest and why we should stop thinking of rest as lazyThe sleuthing that is needed to find answers when it comes to chronic illnessHow food can make a differenceKimberly shares that her experience in FLOW has helped her: Balance the different parts of her life by rethinking time Feeling more purpose and meaningFeel accountableThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Kimberly’s three pieces of wisdom:LISTEN TO YOUR BODY. Our bodies hold a lot of wisdom, but we don’t always listen. Whether you have chronic illness or not, listen to what your body is telling you. Do you need rest? Is the food you are eating not serving you? Is something “off”? That’s a sign to make a change.NOTICE WHAT BRINGS JOY. Kimberly reminds us that what brings joy may not be what it was before. What is bringing you joy now? Remember, it doesn’t have to be something big—it could be doggie kisses or the sun on your face or a favorite song coming on. Notice what brings joy and seek more of that.BE A FOOD SLEUTH. One thing that can make a big difference in our health, our energy, and even our mood, is food. You could try an elimination diet to see how you do off different foods. You could also just start by noticing how you feel after eating certain foods. Are there foods that make you sleepy, antsy, achy …? What happens if you don’t eat that food? Get curious. ABOUT KIMBERLY QUIRKKimberley Quirk is founder of Live Well Health Coaching, LLC and a health coach who is passionate about working with women over 40 to overcome their chronic lyme disease healing blocks.  She became a health coach because of her own health crisis as she has struggled for a decade with chronic illness from lyme disease, toxic mold illness, mast cell activation syndrome, hashimoto’s thyroiditis, POTS, chronic urticaria, depression, anxiety, and SIBO. Kimberley attended Duke Integrative Medicine’s health coaching certification course and became a National Board Certified Health & Wellness Coach in 2017 with the first health coach certification exam offered. Kimberley is the author of an ebook, “Toxic Mold: How to Protect Your Home and Your Health”, for health media company, Health Means.  She has had advanced training in toxicity, mold illness and mast cell activation syndrome from Dr. Beth O’Hara at MastCell360 and attended practitioner workshops by Dr. Neil Nathan.  Kimberley has a BS in Business Administration from Babson College with a double major in marketing & communications and a minor in Australian Studies.  She was recently accepted into a functional medicine certification program at the School of Applied Functional Medicine. Kimberley is a mother of two and lives with her partner, Greg plus two sweet, senior dogs, Ruby & Poe outside Akron, Ohio.  She enjoys travel, hiking, dogs and outdoor concerts. She is an ENFP and an enneagram 7. She is passionate about personality types and playing to your own unique strengths to meet life’s challenges. Her motto is “Be Yourself, Everyone Else is Taken.”LINKS MENTIONED IN OUR EPISODElivewellhealthcoaching.net/https://www.instagram.com/livewellhealthcoaching/Women Who Dare on Facebook