Intentional 10: Daily Reflections For Intentional Living

In this episode of The Intention Podcast, you'll hear my chat with operations director Jamie Satter about the difficult but important subject of delegating! During the interview you'll hear: Why delegating is so hard How to delegate  Jamie's 5 Step Process of Delegating (Task, Joy, Who/What, Train, Check-In) How to turn 260 hours of work into 4 hours of work   Jamie is also sharing a link to her Guide to Saying No! I promise you won't want to miss this episode!!    Connect with Jamie on Instagram at @jamie_m_satter and download her free guide here.

In this episode of The Intention Podcast (season 6 episode 8), we are talking to licensed therapist Juliet Kuehnle about her public platform and wellness business, Sun Counseling Wellness here in Charlotte, NC. Juliet is helping us continue to talk about the benefits and importance of therapy for all walks of life. Throughout this interview you'll hear:   1) What is a mental health stigma? WHY we are still working to break it. 2) How to keep mental health and mind-body-spirit wellness at the forefront of our busy days. 3) Who benefits from therapy. 4) Common barriers we experience in going to therapy (access, cost, mindset, time and more!). 5) How to find a therapist that helps you tap into your ideal self! 6) Stress Reduction Techniques (Juliet is sharing 2 of her favorites!)   Contact our guest, Juliet Kuehnle on Instagram at @yepigototherapy or online at https://suncounselingandwellness.com/   You can check out Juliet Kuenle's podcast, Who You Callin' Crazy? Airs wherever you listen to podcasts!!

On this episode of the Intention Podcast I'm sharing a recent story about major decisions I've made and a simple method to reduce all the stress we experience around decision making. I'm also sharing a powerful mantra that will change your mindset completely.    Join our Facebook community to access more strategies to stress less and feel your best while finding YOUR own balance. www.facebook.com/groups/intentioncommunity   Interested in exploring your own wellness goals and want some extra support to make them happen? Let's chat! I've got one session left this summer and am offering free consultations to see if it's the right fit for you. www.calendly.com/intentionalten  

In this episode you'll hear: Definition of a hard stop vs soft stop The 2 biggest tips for designing hard stops in your days The 4 main benefits of building hard stops into your lifestyle    Continue the conversation in our Facebook Community! www.intentionalten.com/community or www.facebook.com/groups/intentioncommunity   Follow Christina on Instagram at www.instagram.com/intentionalmama_    

When you’re running around having a busy week, the idea of getting time outside can often feel impossible, and yet you probably know there are a ton of benefits to being outside when it comes to your health and happiness.    This week on The Intention Podcast, I’m talking with journalist, military spouse, and podcaster Amy Bushatz who has been going outside daily for 20 minutes over the past 4 years. She’s sharing her story of relocating to Palmer, Alaska with her husband as part of his healing from Post Traumatic Stress Disorder and Traumatic Brain Injury, and how getting outside for 20 minutes has now become her daily habit that she keeps up- not because she has to, but because she wants to!   Amy is sharing the rules and guidelines she has created for herself in order to make this daily habit achievable and sustainable and the program she has built to make this habit accessible to others, too!   If you’re looking to strengthen your relationship with your partner or your kids, improve your productivity and

In this episode you'll hear:   Poll results - what struggles come up commonly for this community What it means to be resilient in a modern world The 3 S’s of resilience and hacks for riding the wave during difficult times   Join the community at www.intentionalten.com/community Grab your planner! 20% off in March with code PODCAST at www.intentionalten.com/planner    

Feel like balance is impossible? Then this episode might really blow your mind! In this episode you'll hear: -An overview of Yin and Yang in Chinese philosophy -How to understand the forces of your life that are interconnected and counterbalancing. -An overview of the Deplete/Replete Method -A new approach to real-world balance  -3 hacks for feeling calm, cool, and collected!   Continue the conversation in our Facebook group! Join the Intentional Wellness Community at www.intentionalten.com/community   The Intention Planner is 20% off the month of March! Grab your copy today at www.intentionalten.com/planner to start simplifying your days and prioritizing your wellness.

Does your morning routine feel so good you never skip a day? If you don't love your morning routine, then I'm guessing you haven't tried the daily intentional T.E.N. This is the method that will help you organize your thoughts AND your time so you can simplify your days and really prioritize your wellness. In this episode you'll learn about: -The important step you shouldn't skip before starting your day -How to create your own sterile cockpit for self-care -How to be productive in your wellness goals -How to efficiently and effectively organize your thoughts and your time -How to easily build a daily gratitude practice -The most effective method I teach - the daily intentional T.E.N.!   If you’re looking to start this habit - you can access the free digital template anytime when you join the Intentional Wellness Community at www.intentionalten.com/community. Download it, print it, use it for a week, I promise it will be a game-changer!! OR!  If you want a hard copy with extra resources like goal

  In these first 3 episodes of season 6, you will learn my transformational wellness methods! You’ve heard these over the past few years on the podcast, in our Facebook community and our Zoom group sessions, on the email list… but today you’re getting it ALL in one short and sweet summary! These episodes will be jam-packed with everything you need to know to start shifting your mindset AND your habits and begin seeing the changes that you want and deserve when it comes to your health and happiness.   In today and the next 2 intention episodes, you’ll learn the F.I.L.L. Your Cup Method, the daily intentional T.E.N., and the third and final ingredient in my secret sauce method that I know will blow your mind when you start to implement it.    If you don't make time for your wellness, you will be forced to make time for your illness. -Anonymous   Imagine a life where you: You get to enjoy your kids' milestones The days feel short and the years feel long You AREN'T drowning in your schedule or to-dos

Head over to www.intentionalten.com/waitlist to be the first to know when new episodes launch for Season 6! Follow Christina at @intentionalmama_

Tune in to access your guides to wellness this summer! www.intentionalten.com/subscribe to join my email list www.facebook.com/groups/intentionalmamas to join our FREE community!

“If you don’t make time for your wellness you will be forced to take care of your illness.” Unknown   WHAT YOU'LL GET FROM THIS EPISODE: -The role of a DPT in postpartum recovery and generic pelvic health and the different types of providers in the physical therapy realm from Dr. Smith Christenbury -How to start physical therapy for pelvic health and questions you should ask -3 postpartum changes you shouldn’t ignore when being intentional about your health -A surprising reminder for changes #4 and #5 that are essential to your postpartum recovery -How to talk to a provider about these changes and how a DPT can be involved in your care     Follow Smith Christenbury, PT, DPT at www.instagram.com/corepurposept and www.corepurposept.com Join the Intentional Mamas Community at https://www.facebook.com/groups/intentionalmamas Download my Mindful Morning Guide: 3 Steps for Mindful Mornings and Successful Days  Subscribe to my email list at www.intentionalten.com/subscribe   Intentional Ten is a ten

In this episode you'll get: The health benefits of a gratitude practice How gratitude can reduce overwhelm Tips for starting a gratitude practice from scratch Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.com.   Theme Music by Scott Holmes www.scottholmesmusic.com Show Produced by Christina Dunbar www.intentionalten.com

In this episode you'll get: How to Identify Overwhelm How to Let Go of the Things That Cause Overwhelm Guided Breathwork Inspirational Quote from Katrina Mayer   Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.com.   Theme Music by Scott Holmes www.scottholmesmusic.com Show Produced by Christina Dunbar www.intentionalten.com

In this episode you'll get: Simple hacks for breathwork on-the-go Brief mindfulness meditation How to reduce overwhelm without extra time or money Our weekly inspirational quote and message   Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.com.   Theme Music by Scott Holmes www.scottholmesmusic.com Show Produced by Christina Dunbar www.intentionalten.com

Join us for a Mindful Morning Challenge! www.intentionalten.com/events

What you’ll get from this episode: Hear Dr. Baker's perspective on self-sacrifice as a physician and how she learned to step back to focus on her intentions How FOMO can cause us to accidentally overwhelm ourselves The habits we sometimes struggling to break in order to achieve a well and balanced lifestyle  Learn about the "Treadmill of Achievement" and how it can blind us The importance of modeling self-care practices to our kids and some simple ways to achieve that Learn more about Dawn Baker and check out her blog at https://practicebalance.com/2020/04/were-all-helping/ www.instagram.com/practicebalance   Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources including our online community at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.c

On this episode you'll hear: The definition of anxiety My mindful morning routine How to deal with anxiety each day Your ten-second breathwork This week's inspirational quote Gratitude prompts Daily or weekly intentions/goals prompts   Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.com.   Theme Music by Scott Holmes www.scottholmesmusic.com Show Produced by Christina Dunbar www.intentionalten.com

RSVP to our FREE event: https://www.intentionalten.com/event-details/meal-planning-made-easy-with-bess-crumpton   You can join us in the Intentional Mamas FB group here: https://www.facebook.com/groups/intentionalmamas

On this episode you'll hear: The benefits of a gratitude practice How to build a gratitude practice Your ten-second breathwork This week's inspirational quote Gratitude prompts Daily or weekly intentions/goals prompts   Intentional Ten is a ten-minute guide helping women and moms to slow down, taking a deep breath, and prioritize their wellness. More free resources at www.intentionalten.com.   Affiliate links: Penny bottle of wine: www.dryfarmwines.com/intentionalten 10% off your online coffee order or 5% of coffee subscription with code PODCAST at www.pureintentionscoffee.com.   Theme Music by Scott Holmes www.scottholmesmusic.com Show Produced by Christina Dunbar www.intentionalten.com