Plan Simple with Mia Moran

“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

“There is a collective force rising up on the earth today, an energy of the reborn feminine... This is a time of monumental shift, from the male dominance of human consciousness back to a balanced relationship between masculine and feminine.” — Marianne WilliamsonFor 12 years now, I've been making choices in a way that is so different from the first 35 years of my life.As a result of how I make choices, I don't say, or think, things like "I fell off the bandwagon," or "I have to get back on track."For five years now, I have had the privilege of guiding hundreds of women through the same process.Here is what I will talk about:3 productivity myths that don’t serve us womenWhy striving for balance is so important5 ways to tap into your natural feminine genius that will leave you with a true sense of accomplishmentWhat to go deeper? You are invited to FEMININE FOLLOW THROUGH — an opportunity to follow through on a goal using your feminine genious for 4 weeks.

“You need to plan, AND you need to leave a little bit of room for magic.”  – Heather MaguireDo you trust your intuition and let it guide you? One audience that we serve really well in FLOW365 is intuitive spiritual entrepreneurs. Today I’m talking with Heather Maguire, FLOW365 member and founder of Unconventional Intuitive. She guides people in business and in relationships to be in touch with their intuition.When utilizing the FLOW Planning method, we always start by tapping into the intuition. So I was so excited to talk with Heather, who knows the FLOW Planning Process intimately, and whose work is helping others tap into their intuitions.She is amazing at helping her clients find meaning in their lives by finding their truth in a situation. She shares, people ask, “How do I know if this is real or if I’m just making it up?” Heather says that isn’t a helpful question. What’s more helpful is figuring out what your intuition feels like, and it’s often a nudge or a calling, a sense that something feels right. Heather uses her abilities to help people understand more who they are — what's going on in their body and in their mind. And she helps people understand how their thoughts and feelings are impacting the energy and the people and the circumstances around them.We talk about: Using intuition in business and relationships, especially mother-childHaving a plan but leaving room for magic, controlling what you can controlExperimentation and play as a powerful processSetting intentions and Heart Rock WalksHeather shares that her experience in FLOW has helped her: Blend planning and intuition by leaning into a consistent word that she chose intuitively. Calm down her relationship with time and helped her get more realistic with timeRecognize the possibilities in time through structureThis 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!Heather’s three pieces of wisdom:CHOOSE A WORD. Pick a word that you want to guide how your life feels. Then really connect with that word throughout the day. Use it as a guide or filter.REIMAGINE THE POSSIBILITIES. If you are stressing about something or thinking about how things could go wrong, try imagining a different outcome. What possibilities does that open up? How does that shift your energy?GET REAL ABOUT WHAT’S POSSIBLE IN A DAY. When you get real about what’s possible in a day, you can get even more focused in choosing what to do to move toward your goals. Start by noticing how long things really take. Try working with the time you have instead of the things you want to do. ABOUT HEATHER MAGUIREHeather Maguire is an intuitive and medium who offers private sessions, group events and workshops. Her readings provide clarity and uncover what's below the surface but impacting your daily life and your ability to accomplish your goals. Her intuitive sessions are like a comforting, therapeutic conversation that leaves you feeling safe, grounded and loved.Having been intuitive her whole life, Heather has always been fascinated by the connections between people and the conversation beneath the conversation. She enjoys helping people uncover their own intuitive abilities and believes that at the end of the day, what matters most is honoring the truth of who you are.She likes to say, "You're not broken. You're not an accident. Who you are is who you are meant to be. You have permission to love your whole self!"LINKS MENTIONED IN OUR EPISODEhttps://unconventionalintuitive.com/Heart Rock Walks https://unconventionalintuitive.com/heart-rock-walk/https://www.facebook.com/UnconventionalIntuitivehttps://www.instagram.com/unconventional_intuitive/Hear Your Intuition with Heather Maguire

“When you know what you want and then you make a seasonally appropriate plan to make it happen, you will feel like your whole world is opening up — and you will feel what it is like to go from overwhelm to ease, no matter what is happening all around you.”  –Mia MoranThie FLOW planning process is a great tool to use in transitions. The transition from summer to fall can be one that we avoid thinking about if we are someone who loves the summer vibe, and yet here we are at the beginning of school.It can be something we get swept up in, if we love fall, and all the sudden we find ourselves in the holiday season.No matter what camp we fall in, it can be kinda consuming and overwhelming if we “let” any season “happen to us.”I hosted a workshop live, twice in the last few weeks, that walks through the process of planning for the transition from summer to fall really intentionally, in a way that honors the season you are leaving behind, the season you are moving into, and most importantly honors you!The way we run our planning workshops at Plan Simple iis very interactive, which doesn't always translate to recordings… so  irecorded a podcast episode so that you can go through the workshop in a way that makes sense.My advice:Decide when you will make your plan and put it in the calendar.Go to a coffee shop, park, or a cozy corner in your home with your workbook to planFind accountability to stay the courseDuring this workshop, you will...Learn the five stages of the FLOW Planning Process. In order to find balance, with the many hats we wear as women, we need a new way to think about planning. The FLOW Planning Process taps into your intuition and creates a structure that is in alignment with who you are.Discover some best practices for doing what you say you want to do. Our goal is to help you cast a vision for the fall, create a plan based on that vision, and give you what you need to know to follow through on your plan.Make a plan. An important component of the workshop format is some actual planning time. You will receive some planning sheets before the workshop, be guided through their intent, and get your questions answered as you plan!!!

“If you’re struggling with meal planning make a master list … if you're struggling withstarting a business think whatthe barrier to entry is tomake the barrier a little more attainable.”  –Melissa GriffithsDon’t like planning because you want to go with your intuitive or creative flow? I get that, but having a plan actually gives you more freedom. We talk about meal planning, content planning, and getting it all done with Melissa Griffiths, a food blogger and photographer and mom to five kids.Whether you need a meal plan or a business plan, we’ve got something for you in this episode. Melissa loves helping families reclaim dinner time, and we talk about her content planning, her ideas about meal planning, and how to get things done in any season (spoiler alert, you don’t do it all yourself).We dig into her process for meal planning, which has a lot of similarities to mine! There’s a rhythm and structure to it that makes it easy. And there’s plenty of flexibility to keep things fresh and satisfy everyone at your table.We talk about: Asking for help in business and our home lifeContent planning and block schedulingLeaning into the season and shifting how we work to reflect thatHow to plan and go with your intuitive, creative flowMeal planning by category (like soups, taco night, breakfast for dinner) and with the rhythm of your week in mindMeals that let everyone eat what they want … without cooking a million separate mealsBIOMelissa Griffiths, is a food blogger, recipe developer, and food photographer who loves helping busy families reclaim dinnertime and enjoy their time together. She also specializes in sourdough baking, quick and easy dinners, and back to basics recipes.She has a Bachelor’s Degree in Recreational Management and Youth Leadership and is a member of the Bread Baker’s Guild of America and the American Society of Baking. She's been blogging since 2009 and professionally since 2012 and her blog, Bless this Mess, reaches over 1,000,000 people monthly.Melissa and her husband live on a 12-acre farm in Southern Utah with their 5 incredible children, chickens, rabbits, turkeys, honey bees, and a million night stars that only country life can show you. She loves to cook for friends and family, grow flowers and vegetables in her massive garden, read all the self-help books, and hike all over Utah.LINKSBlog (Bless this Mess)Dessert Blog (Barbara Bakes)InstagramFacebookPinterestYoutubeFree recipes in email, free meal planning printables, and moreMENTIONED LINKMia’s book Plan Simple MealsDoable Changes from this episode:ASK FOR HELP. We tend to try to do it all alone, but that doesn’t work. If asking for help is hard for you, start with a small ask. It could be a few hours of babysitting, delegating a household task you hate, or hiring a VA for a small project.BATCH WORK. Whether it’s making a big batch of meals, prepping vegetables you’ll use throughout the week, or writing all your content in a block of time, batching work saves time. Instead of switching from task to task, you stick with one thing and jam out a bunch of stuff.MAKE A MEAL PLAN. There are two steps you can take in this one change. Make a master list of meals you can make (these should be things that you already know you like and how to make). Then set up a weekly rhythm—Monday soup night, Tuesday Tacos, etc. Fit foods from your master list into your rhythm.

The transition from summer to fall can be messy, exciting, sad — depends on who you are! In this episode, I give three strategies that you can implement today that will help you feel more ease this fall.

“Listen to your children, try to understand their world and where they're coming from.”  –Dr. Abroes Pass-TurnerDo you ever dismiss or minimize what your kid is feeling? Do you ever feel like their emotions are out of control?  I’m really excited to talk with Dr. Ambroes Pass-Turner, doctor of counseling psychology and author of Rex's Journey: Helping Children Understand and Cope with Emotions, about emotional intelligence and helping kids regulate emotions.So often we go into “fix it” mode when our kids have big emotions. We want to make things easier for them or we’re just trying to make dinner or get through the grocery line. But having kids bury emotions doesn’t help.We know that when children learn how to regulate their emotions, they have less stress and less anxiety and they're better able to problem solve. As parents we can listen, validate emotions, and help kids work through them.We talk about: A simple breathing exercise to help kids calm down and start overThe difference between validating and indulging feelingsModeling emotional regulation and processing for our kidsThe power of positive self-talkWorking with ADHD or ADD in kidsHow parents and psychologists or other professionals work together to support kidsBIODr. Ambroes Pass-Turner is a Doctor of Counseling Psychology and the owner of APT Counseling Services LLC. She is a professor at Grand Canyon University in the College of Humanities and Social Sciences and Georgia Military College. Dr. Ambroes Pass-Turner is an author and published the books Rex's Journey: Helping Children Understand and Cope with Emotions, ADHD Warrior: Helping Children Conquer ADHD Unwanted Behaviors, and Childhood Sexual Abuse: Pathway to Mental Health Issues and Delinquent Behavior. Dr. Pass-Turner has worked in mental health for over 20 years and has experience working with children and adults. Dr. Pass-Turner is an expert in working with behavioral and emotionally disturbed children, adults, families, and offenders within the criminal justice system. She is currently an Advisory board member for the Muscogee County Youth Detention Center Department of Juvenile Justice. Dr. Pass-Turner conducts professional seminars and workshops that focus on enhancing professional development and life skills.LINKSdrambroespass-turner.comFacebook aptcounselingservicesInstagram Drambroes17Twitter DrAmbroesDoable Changes from this episode:TRY BREATHING. Try this simple breathing exercise: Breathe in for four counts, hold for four counts, breathe out for four counts. Teach your kids to do a few rounds of breathing when they are upset before trying to do anything else. You can try it too if you are anxious or angry. You can even try breathing together. DO SOMETHING THAT MAKES YOU SMILE. This came up twice in our conversation. Kids can use an activity they enjoy (one that really lights them up, not one that we like them to do). But parents need this too. We’ve all heard you need to put on your own oxygen mask first and that self-care is important. Think quality, not quantity, and choose the thing that really fills you up. That may not be the things you see on self-care lists. LISTEN AND EXPLORE. Really listen to your kids. Ask questions to explore what they are feeling and why. Your job isn’t to fix things, but to help them understand and work through their own emotions. You can help them see a new perspective without diminishing their feelings or telling them to get over it.