“People need tools to help them put together a plan to care for their loved one. They also need to get really good at asking for help.” –Sammie StephensWe’re not prepared to become the family caregiver for our parents. Yet so many of us are thrust into that role. How can we be more prepared? How do we handle this challenge?Sammie Stephens, an adult-geriatric nurse practitioner, who works with caretakers and has experienced that role herself, says it starts with conversations we aren’t good at having. Often these happen as a result of an event, like someone breaking a hip.Caretakers need to set boundaries around their time and what they can do, especially because they are often juggle so many other things, including children, businesses and more. But often, what they need first, is a plan. Sammie helps us navigate both in this conversation.We talk about: what you need to have in place legally to be able to get medical information to advocate for your loved oneusing tools like CaringBridge to communicate what is going on and how people can helptaking care of your own health/body and using available resources so that the burden is not all on youplanning and budgeting for the cost of careadvance care planning and understanding what your loved one wantssetting boundaries, assessing needs, and building in self-careABOUT SAMMIESammie Stephens is an Adult-Geriatric Nurse Practitioner with over 20 years of experience inboth the clinical and administrative side of healthcare. She has a Master of Science in Nursing from Walden University and a Bachelor of Business Administration from New Mexico State University. She is also a graduate of the Real Balance Global Wellness Coach training program.In 2015, Sammie established a health coaching program for a Level II Trauma hospital inWyoming. The program aimed to improve health and decrease burnout risk for employees. Thefollowing year, she played a key role in developing an integrative health clinic at the samehospital. The clinic focused on helping community members reduce the risk of heart disease,diabetes, and stroke.More recently, she served as a Nurse Practitioner for seniors, providing compassionate care topatients in various locations including skilled nursing facilities, assisted living facilities, andprivate residences. In 2022, Sammie started Vivac Health to help family caregivers understandand navigate the healthcare system so their loved ones can get the care they need.LINKShttps://vivachealth.com/about/https://www.linkedin.com/in/sammiestephens/Navigating Your Life and Caring for Aging Parents  with Courtney NaltyUnsharing with Kamini WoodsDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Sometimes we don’t act because we’re emotionally stuck or because the change seems so huge. Change comes from action. Even a little shift can make a difference, especially when you keep making those micro shifts. Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it. Here are three Doable Changes from this conversation:DEFINE BOUNDARIES. Think about where you are in your life right now. What other responsibilities do you have? How is your own health? What are the actual needs? Be clear on what you can do and what you need help with. Define the boundary and then seek help for the rest.ASK THE HARD QUESTIONS. We don’t have conversations about advanced care planning or end of life, but we need to. Even if your loved ones are healthy and independent now, you can start having conversations about what they would want if they couldn’t speak for themselves. You can also start talking about where and how they’d like to live their later life.CREATE A SELF-CARE PLAN. Caregivers often stop taking care of themselves to take care of others. This isn’t sustainable. Make a self-care plan for yourself. Start with sleep, nutrition, appointments and care for health conditions that you already have or that come up.

“Don't be afraid to ask for help, whether it's paid help or friendly help, ask for help.” –Courtney NaltyAre aging parents one of the things you’re balancing right now? Or maybe you see coming? So many people in FLOW365 are balancing caring for parents along with kids, their own health, their business ... and it’s hard. Courtney Nalty wants to make it easier.Courtney Nalty, is the founder of Generational Support and the creator of The Caregiver Toolbox, which helps people get ready for something a lot of us don’t want to think about — caring for our parents. We’ll talk about ways to prepare to make it more easeful — and things you can do if you are already in the thick of it.If you google aging in place on, you're going to be inundated with ideas and solutions. Getting advice from somebody who has done the research already, who can guide you, can smooth the way. Then a really important place to start is with what your parents want.We talk about: How elder law attorneys can help you, having power of attorney before an emergency and having copies of the paperworkSafe house checks and medication managementStarting conversations about what your parents want by talking about what you would like later in lifeSpecific challenges related to a hospital dischargeKnowing who to talk to when it comes to bank accounts, stuff, homes, and moreDealing with dementiaABOUT COURTNEYCourtney Nalty is a daughter, wife, and a mother of three. She gets the need to find time for everyone and give the best support to all. Courtney spent 11 years working in a retirement community in many different roles. She  also helped care for her father when he was fighting cancer. Courtney knows caregiving takes time, research, education, and even a little trial and error, and she’s here to make life easier for others navigating generational support in the 21st century. She’s the creator or The Caregiver Toolbox, which helps people gain knowledge and confidence while reducing stress in caring for a loved one. LINKShttps://generationalsupport.com/The Caregiver ToolboxDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Sometimes we don’t act because we’re emotionally stuck or because the change seems so huge. Change comes from action. Even a little shift can make a difference, especially when you keep making those micro shifts. Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it. Here are three Doable Changes from this conversation:START THE CONVERSATION. One of the first steps is finding out what your parents want. You can ask directly, but if your parents are reluctant to talk, try one of these techniques: Using a checklist or workbook — try just leaving it on the table and seeing if they start filling it in or talking — is one way to get started. Another entry to these conversations is talking about your own wishes for your late / end of life. Remember, this isn’t a one and done conversation.GET ORGANIZED. Do your parents have power of attorney, living wills, and final wills in place? Do you have copies of them or know how to access them? Do you know your parents’ accounts and passwords? Do you know their doctors, health conditions, medications? You don’t have to gather everything at once, but it can be helpful to start collecting this information if your parents are willing. Start with a check list. Schedule time for each item on the list.FORM YOUR TEAM. Ask for and accept help, paid or otherwise. You could start by making a list of people you may need on your team, such as an elder law specialist, care managers or social workers. You could list people you could turn to for task support — their neighbor or a friend who could help with errands or the local senior center. Make a list of people who can support you, as a caretaker. Anticipate support you may need — resources for caretakers may help you do that — so that you can research before you are in an emergency situation.

“Not only are you putting good into the world, but it feels good too.” –Jenn KleinAre you an overgiver? Women can get into a position of over giving or giving in a depleting way. How can we navigate giving in a better way? I’m talking with Jenn Klein about the benefits of generosity and volunteering — and how to make that a rewarding part of a busy life.We talk about the helper’s high and the health benefits of giving. We also look at volunteering as a couple or a family. Jenn reminds us that volunteering can be a form of self-care, a way to fill your cup, not drain it.We talk about: The boomerang nature of givingWorking with organizations and being intentional about putting kindness into the worldGiving three ways — time, treasure, talentABOUT JENNJenn Klein is a world-class and highly respected nonprofit fundraiser, author of the book Giving Is Selfish, speaker, coach and a proud mother of two boys.For more than 18 years, Jenn has helped nonprofits grow through best fundraising practices and strategies. Jenn also coaches individuals to make healthy lifestyle choices, which, at their core, include giving to charity.Jenn is on a mission to share the benefits of generosity, not just for others but also for yourself and our world.LINKSWebsite: https://youareaphilanthropist.com/Instagram: https://www.instagram.com/_jennklein/Facebook: https://www.facebook.com/youareaphilanthropist/LinkedIn: https://www.linkedin.com/in/jennkleincoach/DOABLE CHANGESEven 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.At 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.Here are three Doable Changes from this conversation:ASSESS HOW YOU FEEL ABOUT GIVING. Sometimes we get on a board or volunteer for an event and start to feel drained instead of filled. It might be the wrong work or the wrong time in your life. Get clear on how your volunteer hours make you feel — which things excite or energize you? Which do you dread? Knowing this can lead to change.DECIDE WHAT YOU HAVE TO OFFER. You can give your time, your talents, or your treasure. What do you have to offer? How can it serve a cause you feel passionate about?PUT KINDNESS INTO THE WORLD. Maybe this isn’t a time in your life when you have a lot of time to give. You can still put kindness into the world without a formal or ongoing volunteer gig. Offer smiles or compliments. Send a thank you note. Hold a door. Offer to help a neighbor with a task you see them struggling with. Try building a little more kindness into your day.

“You have to market twice as much as you think you do, which is why simplifying really is important.” –Christine McShaneTired of feeling frenzied and behind on marketing and sales? Copywriter and content marketing strategist Christine McShane is going to help us make a summer content plan so we can stay calm and sane all while connecting with and selling to our people.You don’t have to be an annoying telemarketer. You don’t have to send spammy emails. You do have to market your business. That starts with getting back to basics and getting really clear on who you serve, what they need, and how you help.You don’t have to do it all. You shouldn’t do it all — that’s a route to burn out. Christine suggests choosing three channels and explains how to choose based on your business model.We talk about: What gets in our way when it comes to marketing and how to shift our mindsetDecision fatigue and how to make good decisions less oftenUnderstanding the seasons of your business and of your client businesses and how to scale back in the summerRepurposing popular contentNoticing what you open and like to read, thinking about what people want when you show up in their inboxWays to actually get it done.ABOUT CHRISTINEChristine McShane is a copywriter and content marketing strategist that believes just like great cooking, you’ll get the best results with simple and high quality ingredients.  If you’re a mission driven personal brand, marketing can feel exhausting or confusing. But the best part is that you’ll get the best results if you show up as yourself.  Christine creates content strategies for service based professionals and even writes the content for them. She also writes their website copy and sales funnel copy to have genuine and effective conversations with dream clients.LINKSchristinemcshane.comPower of 3 Content Marketing trainingDOABLE 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 BACK TO BASICS. Ask yourself and get really clear on: What am I trying to accomplish in my business? Who am I trying to serve? Why am I different? How do I get in front of those people that I want to serve and show them how I'm different and show them how I can make their lives better, whether it's solving a pain point in their lives or bringing them some joy or helping them achieve a dream or a combination of the three.CHOOSE YOUR CHANNELS. Where will you show up? Choose three channels: email, podcast, Facebook, Instagram, YouTube, TikTok, Pinterest, FB group or other networking space … You don’t have to be everywhere. Choose places you like to be. Choose places where your ideal clients or customers spend time.NOTICE WHAT YOU CONSUME. Which emails do you always open? What podcast do you never miss? Whose content do you love? While you will have your own topics, your own voice, and your own rhythm, you can learn from what engages you. It’s also a good reminder to help you get out of the mindset that people will get tired of hearing from you or that marketing is always spammy.

As you may have heard, May was my birthday month, and I have a habit of celebrating my birthday month. On this minisode, I talk through what happened, what did not, and what I learned along the way. May was nothing like what I planned, and it far exceeded my expectations!

“I get to be the creatrix, the creator, of my own life and my own experience.” –Sil ReadBeing human is a hero’s journey. Are you ready for yours? I’m so excited for this conversation with my mentor Sil Read in this special birthday episode about stepping into the next part of your life.What is it about midlife? Life is a constant cycle of death and rebirth, and midlife is more intense because you've got the time element. You realize it isn’t infinite. Other parts of your life may be changing.For you to rebirth yourself — and you get to be the creatrix of your life — some part of you has to die. You can choose to slow down time and honor the transitions and the change.We talk about: The power of retreatsShowing up with crone wisdom and beginner’s mindHolding oppositesStages of maiden, mother, crone, and being with the wisdom of the crone even if we aren’t there yetTrusting the process and that a new life will welcome you outside of the chrysalisWhat we can discover from symbols and archetypesABOUT SILSil Read is a mother, author, teacher, and a coach for women. She is proud to call herself an elder. Sil brings 40-years of experience working with women to her coaching and teaching: experience as a nurse practitioner, psychotherapist, and workshop leader. Sil graduated from Brown University where she majored in Women's Studies. She studied with the renowned Jungian author and analyst Marion Woodman for two decades and graduated from Woodman's BodySoul Rhythms training in dreamwork, archetypal psychology, and the art and science of listening to the wisdom of the body. Sil loves guiding women in reclaiming rejected parts of themselves, so that they can experience their wholeness and, therefore, a more conscious and authentically lived life.LINKSSil’s Site: https://www.silread.com/On the PlanSimple Podcast: From the Inside Out with Sil ReynoldsMothering with Sil Reynolds The Heroine’s Journey with Kristin HanggiDOABLE 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. But here's the thing: when we have a goal, a wish, a desire bubbling up in us, it can feel really huge. Sometimes we stop ourselves in our tracks based on how huge our desire feels. Change needs action, but it doesn't need huge action. When we focus on the next step, the next Doable Change that we can integrate into our lives, we don’t get stuck and we create momentum. Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change. Here are Three Doable Changes from this conversation: HOLD OPPOSITES. You can hold an inner or outer conflict quietly instead of trying to resolve it quickly. Start by asking yourself: What opposites am I holding today? Holding that conflict can help birth the new. Start with identifying your opposites and holding both.SLOW DOWN. The secret to having the space to do what you want is to slow down. It can be super helpful for somebody else to hold and guide space for you in this process. Your doable change today could be saying yes to a retreat that’s been intriguing you. It could be blocking time to disconnect from your devices and spend time in nature.ENGAGE WITH CRONE ENERGY. What can you learn from crones or elders? If you are in or entering that stage, can you tap more into the freedom of not carrying what others think? If you are not there or just entering, can you find a crone mentor or circle to learn from and support you in your change?

“Part of my mission is to teach women business owners that it's so empowering to be able to look at and know your numbers.” –Sara FinsNot a numbers person? Uncomfortable with money? Let’s make it easier and something you actually do. I'm really excited to talk with Sara Fins, a financial coach and retired CPA. She has experience as an accountant in corporate and gets the needs of entrepreneurs from a decade of running her own health coaching practice. So many of us are triggered by financial things because of money stories we picked up when we were younger. Sara explains how to use triggers to help us actually take action around our financial lives.We talk about how to really keep it simple while getting more comfortable with money. If you’d like less of a panic and scramble at tax time, if you’d like more confidence about your financial situation, and to actually start attracting more money, this conversation is for you.We talk about: Having a financial accountability buddyStarting by paying attention and actually looking at what’s coming in and out of your businessWhy having separate accounts for business saves you time and headacheCreating a good-better-best money plan Making a habit of paying yourself — even in the beginningCreating your own financial checklist — where to check when you track revenue or expensesABOUT SARASara Fins is an expert Financial and Certified Health Coach and retired CPA who spent over a decade as an accountant in the corporate world and a decade running her own health coaching practice. Now she blends her accounting background and entrepreneurial experience to help other solopreneurs manage and master their business finances with ease.Through her private coaching programs, workshops, and her signature course, “Easy Business Bookkeeping,” Sara helps small business owners feel confident managing their business finances so they can save time, stress less and keep more of the money that they earn.When Sara isn’t working with clients, you’ll find her hanging out with friends and family or curling up with a good book in her Long Island, New York home. She loves to travel and see the world and her favorite place to relax and recharge is at the beach.LINKSwww.sarafins.comhttps://www.facebook.com/easybusinessbookkeepinghttps://www.linkedin.com/in/sarafins/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:PLAN A MONEY DATE. Pick a regular time to look at your accounts. See how much money is coming in, when, and now. Notice where money is flowing out and how much. Any tracking you do will flow out of starting to pay attention. Paying attention will help you make better decisions and scramble less at tax time.SEPARATE ACCOUNTS. In addition to being a good business practice for tax purposes, you make your own life easier when you keep your business accounts separate. You know that expenses from your business bank account or on your business credit card are for business. If you don’t have separate accounts, set them up. If you have separate accounts, take the doable step of making sure you are working with the right account each time.MAKE A GOOD BETTER BEST REVENUE PLAN. Think of this as what you need to cover expenses, what you need to be making a little money, what your aspirational goal is. Then really look at the numbers. What are your offers? How many do you need to sell to hit good, better, or best? Is that possible? Do you need a different offer or different rates?

“Motivation is great, but habits begin with taking action.” –Patricia van EsscheYou deserve to be fully present. Yes, even if you are parenting or caretaking for aging parents. I asked Patricia van Essche, pilates instructor and artist, about why we might want to check out pilates during perimenopause. Her response is about more than exercise.Let’s start with exercise. If you are looking for a 10-minute workout, pilates is not it — but it still might be for you. We have so many things promised to us in short bursts of time, but some things (most things) take longer. Pilates can help your back and your posture. The breathwork is powerful and beneficial for the body.Patricia also talks about community and connection with pilates — and the power of showing up for yourself. We look at how to start a habit, how Patricia’s clients managed to start a habit with pilates — even juggling a lot and needing 50 minutes for a class.We talk about: How parenting shifts but doesn’t end as you kids get older even into adulthoodWriting down the thing you want to do and your planHow habits start with action and how we start slow and buildHaving somebody hold space for your commitment Reinventing yourself at any ageSetting aside time each week for the things you want in your lifeABOUT PATRICIAPVE is a bon vivant as well as an accomplished artist and illustrator. Whether it be a portrait, house or lively scene, her colorful, effervescent images are always fresh and whimsical. PVE perfectly captures "Artful Living" a well lived and celebrated lifestyle.From her hilltop studio aerie, Patricia van Essche, better known to her clients, fans and followers as PVE, creates illustrations and art pieces which depict a celebrated lifestyle of colorful and chic homes, pets, events and more. Whimsical, lively illustrations are the centerpiece of PVE’s artistry; which includes capturing favorite moments and images; design collaborations; creative commissions; enthusiastic consulting with entrepreneurs… and blogging about it all. Call on PVE to add art, color, beauty to your life and turn an image of what you love into a commissioned work of art to be cherished always.PVE was born in Louisville, Kentucky into a talented, entrepreneurial family which led her to attend the University of Cincinnati’s renowned College of Design, Architecture and Art where she studied Fashion Design. PVE was drawn to live in Manhattan and traveled the world as a designer and design director for fashion’s elite Ralph Lauren, Calvin Klein and Liz Claiborne brands. PVE debuted PVE Design, a showplace for her own art, inspiration, and creativity. As an accomplished artist and illustrator, she has worked for numerous private commissions as well as with exclusive clients including J. McLaughlin, Secrets Gourmet, The Park Avenue Fund, The Princess Grace Foundation and Lava Barre. PVE lives in Westchester County, New York.  PVE is devoted to living artfully.  PVE is currently teaching Pilates at Club Pilates in Ardsley and Scarsdale. Patricia inspires others to find the joy of art and wellness.LINKSPvedesign.comInstagram @PVEDesignDOABLE 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:DECIDE WHEN TO WORK OUT. If you want to build an exercise habit, start by deciding when you like to work out. Do you want to get it done first thing in the morning? Would your lunch break work best? Once you choose the time, block it off in your calendar. If you are going to take a class, book the class.WRITE DOWN WHAT YOU WANT. Get really clear about what you want. Write it down. That came up more than once in this conversation. Whatever challenge you want to tackle — lose weight, read a book, become a Pilates instructor, create more art — make a list. Write it down.SET THE TIME FOR WHAT YOU WANT FIRST. I asked Patricia how she juggles it all. She sets aside a certain number of hours for pilates and a certain number for her artwork. What things do you want time for in your life? How much time do you want to give them? Choose. Block of the time. Show up for yourself.

“We can't go through menopause correctly if we have too much stress. This is a natural process, but a lot of our current societal stuff interferes with this natural process.” –Ana StauchWhat does it really mean to get healthy? I’m not talking about scheduling your mammogram and colonoscopy (though that too). What can you really DO and who can help us through that? I’m so excited to talk with Ana Stauch, a nurse practitioner who helps women navigate perimenopause and midlife health.Ana talks about four pillars we need to tend to for health: nutrition, sleep, movement, and connection. Some of those look different as we age. We need more protein. We need to prioritize sleep. We need movement that helps build muscle.We don’t need to overcomplicate it. There is a lot in our lives that may seem to make it hard, but you can give yourself permission to prioritize the things you need to do for your health.We talk about: The deep toll stress takes and why we need to get serious about itFinding a healthcare provider you like and trust (and a tip for finding one)Experiencing a similar symptoms to puberty — but not being able to just slam the door and retreat to our roomTransitions and stepping into our purpose at this stage of lifeThe four pillars of health — one is connectionWhat labs can tell you if you dig deeper than the normABOUT ANAAna Stauch is a nurse practitioner from Jacksonville, Fl. She has helped thousands of women navigate hormonal changes and improve their health over the past 24 years. She opened her primary care practice — A New Way Healthcare — in 2018 and more recently developed a program called New You which guides women through midlife addressing hormones, holistic health and self development. She is also the medical advisor for Radiate Wellness Products. Ana is Level-1 certified in Functional Medicine and a member of the National Association of Menopause Society.She lives in Atlantic Beach, Fl with her husband and three sons, two of which are away at college. She enjoys practicing yoga regularly, walking on the beach, reading, traveling and is currently in her own perimenopause journey!LINKSanewwayhealthcare.com/newyouradiatewellnessproducts.comDOABLE 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. We tend to overcomplicate things. Doable changes are small actions 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. Keep it simple. Keep building. Here are three Doable Changes from this conversation:KEEP IT SIMPLE. Get quiet for a minute and your gut and your intuition know exactly what you need to work on first. You know that maybe six cups of coffee or drinking two liters of soda isn't a great idea. You know if  don't do any movement most of the day. You know if you go to bed too late every night. Write down whatever comes up. You know what you should work on. Then keep it simple. Park further away from the door. Cut your coffee in half. Once you’ve made an adjustment you can take stock again and make another shift.FIND A PROVIDER YOU TRUST. This is huge, and it can be hard. You can ask friends for recommendations. You could ask a compounding pharmacy for provider recommendations if you want providers who might think outside the box a little more. You can look for people who specialize in perimenopause/menopause. If you don’t feel heard or are told “it’s just age,” keep looking. This one may take a while, but it will pay off when you find one.PRIORITIZE SLEEP. Of the four pillars, this is a particularly important place to start. Unwind a little before, but don’t use devices with bluelight right before bed. Set yourself up in a cool, dark room. Go to bed with enough time to sleep for seven to nine hours. If getting to bed on time is the issue, what gets in the way? Do you need to eat later? Leave a chore for the morning? Turn off your phone sooner? Your doable change might involve changing your environment or routines.

May is my birthday month. For the past few years, I’ve been making a plan for the month that gives me lots of little wins, so by the time my birthday rolls around, I feel super celebrated… by me! In this episode, I’ll take you behind the scenes of my plan, and give you some questions you could ask yourself. If you want a birthday planning sheet, send us a DM on Instagram that says “birthday plan”, and we’ll get it to you.