In this week’s episode of Wellness As A Way of Life I am chatting with Heather Lowe from Ditched the Drink on Why Alcohol is Not the Glue You Need to Hold it All Together This Holiday Season! We chatted about:   Social norms that teach us that alcohol is liquid courage and helps us ‘connect’ with others How alcohol silences our inner voice, our intuition and our ability to connect with ourselves and others How alcohol makes the holidays more exhausting because we our system is constantly recovering How alcohol starts to interfere with your natural ability to create your own feel-good hormones How being Sober is so much more enjoyable over the holidays How to navigate corporate gifting and events in a sober-inclusive way Tips on how to not get overwhelmed with social engagements Living in the full emotional spectrum Other ways to enjoy the holidays that actually allow you feel to well rested, connected and present Not dumbing down the joy Alcohol consumption as self-abandonment Extra support during the holidays if you are ditching the drink: her online community: INSIDER of which I am a part! Heather Lowe is the Founder of Ditched the Drink, a wellness company dedicated to helping professionals move away from alcohol and towards their highest selves. Heather is a Certified Professional Life and Recovery Coach, Certified Addiction Awareness Facilitator, and the Director of Marketing Consumer Products for the International Center of Addiction Recovery Education (ICARE). Driven by her education as a Bachelor of Social Work (BSW), a Professional of Human Resources (PHR), and Yale Certificated in the Science of Well Being, Heather provides content, knowledge, coaching, and education to individuals and organizations seeking to be more alcohol free. Heather is passionate about coaching, connecting people with alcohol free resources, and creating a positive sober community. Heather shares the bright side of sobriety as an influencer in the social media sober space @ditchedthedrink. Heather’s writing has been published in Thrive Global, Monument- Tempest, The Fix, Mashable, Corporate Wellness Magazine, Employee Benefit News, and more. She has been featured on many podcasts including Recovery Happy Hour, Redesigning Wellness, Alcohol Tipping Point, Energetically You, Sun and Moon Sober Living, Hello Someday, Sober Motivation, Decidedly Dry and more. Heather, in partnership with the Association of Professional Recovery Coaches also recruits, mentors, and trains new coaches.  Heather lives in Chicago’s western suburbs as a proud girl mom to two teenage daughters, Lily and Charlotte, her husband Darin of 20+ years, and their adorable black and white cocker spaniel, Rocky. Heather is a voracious reader, a new-ish hiker, and a seasoned yogi. For more visit https://www.ditchedthedrink.com/   Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan http://www.instagram.com/meganswanwellness http://www.linkedin.com/in/megan-swan-wellness www.meganswanwellness.com   ELEVATE + LEAD 8 Sessions to Embodied & Sustainable Leadership for Women in Corporate A strategic leadership development experience for women to enhance their capacity– a comprehensive approach to optimizing, retaining, and developing resilient executive leadership in corporate spaces.  https://beboldgroup.myflodesk.com

In this week’s episode of Wellness As A Way of Life I am focusing on how to reframe rejection into a blessing in disguise with Caitlin Spears.    We chatted about:   Simplifying your self-care. Less is more in terms of exercise.  How she changed her relationship with alcohol Caitlin Spears is a certified health and nutrition coach, fitness coach, and founder of Complete by Caitlin. At 18 she experienced a rejection from the show ‘America’s Next Top Model,’ which affected her relationship with her body and food. She went on to have a successful modeling career and became a certified health and nutrition coach. Caitlin's mission is to empower individuals to feel healthy and confident, focusing on physical well-being and self-realization. She holds certifications from the IIN Institute of Integrative Nutrition, Precision Nutrition, and ACE Fitness.   Links: https://www.caitlinspears.com/ https://www.facebook.com/people/Caitlin-Shey-Spears/100044576373040/ https://www.instagram.com/caitlinsheyspears/ https://www.linkedin.com/in/caitlin-spears-32b837285/ https://www.tiktok.com/@caitlinsheyspears?_t=8eLDwByo3Df&_r=1  Click here to listen to my interview with Barbara San-Roman Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan http://www.instagram.com/meganswanwellness http://www.linkedin.com/in/megan-swan-wellness www.meganswanwellness.com   ELEVATE + LEAD 8 Sessions to Embodied & Sustainable Leadership for Women in Corporate A strategic leadership development experience for women to enhance their capacity– a comprehensive approach to optimizing, retaining, and developing resilient executive leadership in corporate spaces.  https://beboldgroup.myflodesk.com/

Today we are launching a new mini-series on Leadership and Optimal Wellness with leadership Professor Barbara San-Roman called Before you quit, hear us out.  This episode focuses on Debunking Leadership Myths for Female Leaders.   We chatted about: Debunking the idea that leaving emotions at the door is helpful, build self-awareness Micro tools to harness your emotions in a productive way to feel more embodied The power of the pause to gather your thoughts and give yourself permission to circle back Embracing the discomfort of growth and change, and space it requires to integrate it Leading with compassion Barbara San-Roman teaches women in leadership to manage change, develop their leadership capacity, and build highly effective teams so that they can show up authentically as leaders while running high impact organizations. She is a former educator, current university professor, and holds a doctorate in organizational leadership. From managing multi-million dollar budgets to leading teams of 2 to 200, she has always understood that highly effective teams led by bold leadership are the foundation to the future success of any organization. Megan Swan is an Integrated Wellness Coach & Strategic Advisor who works with modern women, leaders and companies to optimize their wellness so they can step into a growth mindset, have consistent energy and confidence to build the life and career of their dreams. She has 10 years of integrative wellness experience as a certified IIN Health Coach, Plant-Based Chef, Yoga Teacher and Educator.   JOIN THE WAITLIST  ELEVATE + LEAD : https://beboldgroup.myflodesk.com/

Today we are launching a new mini-series on Leadership and Optimal Wellness with leadership Professor Barbara San-Roman called Before you quit, hear us out. This episode focuses on Why Women Need to Stop Reading the Room.   We chatted about: How we spend too much time self-editing and reading the room The layers of people pleasing you are trying to keep up with Take back your power / setting boundaries Nervous System Level Awareness - Fight, Flight, Freeze or Fawn Response Knowing how to harness your emotions + recognizing your triggers How Check-in with your core values as a leader Sit in discomfort with “letting others down”  Checking-in with your inner compass first   Barbara San-Roman teaches women in leadership to manage change, develop their leadership capacity, and build highly effective teams so that they can show up authentically as leaders while running high impact organizations. She is a former educator, current university professor, and holds a doctorate in organizational leadership. From managing multi-million dollar budgets to leading teams of 2 to 200, she has always understood that highly effective teams led by bold leadership are the foundation to the future success of any organization. Megan Swan is an Integrated Wellness Coach & Strategic Advisor who works with modern women, leaders and companies to optimize their wellness so they can step into a growth mindset, have consistent energy and confidence to build the life and career of their dreams. She has 10 years of integrative wellness experience as a certified IIN Health Coach, Plant-Based Chef, Yoga Teacher and Educator.   JOIN THE WAITLIST  ELEVATE + LEAD : https://beboldgroup.myflodesk.com/

Today we are launching a new mini-series on Leadership and Optimal Wellness with leadership Professor Barbara San-Roman called Before you quit, hear us out.    We chatted about: The impact of not feeling seen, heard, valued / lack of opportunity for growth   Bringing back your agency in a burnout culture environment We talked about that feeling of constantly need to prove yourself affecting your well-being How important your inner dialogue is to your sustainability as a leader   Barbara San-Roman teaches women in leadership to manage change, develop their leadership capacity, and build highly effective teams so that they can show up authentically as leaders while running high impact organizations. She is a former educator, current university professor, and holds a doctorate in organizational leadership. From managing multi-million dollar budgets to leading teams of 2 to 200, she has always understood that highly effective teams led by bold leadership are the foundation to the future success of any organization. Megan Swan is an Integrated Wellness Coach & Strategic Advisor who works with modern women, leaders and companies to optimize their wellness so they can step into a growth mindset, have consistent energy and confidence to build the life and career of their dreams. She has 10 years of integrative wellness experience as a certified IIN Health Coach, Plant-Based Chef, Yoga Teacher and Educator.   JOIN THE WAITLIST  ELEVATE + LEAD : https://beboldgroup.myflodesk.com/

In this week’s episode of Wellness As A Way of Life I am focusing on castor oil, its origins, benefits and uses that seem to be going viral now on TikTok.   Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan www.meganswanwellness.com   Elevate + Lead A strategic leadership development program for women to optimize their capacity – a comprehensive approach to elevating executive leadership in corporate spaces.  https://beboldgroup.myflodesk.com/ Social:   www.instagram.com/meganswanwellness www.linkedin.com/in/megan-swan-wellness

In this week’s episode of Wellness As A Way of Life I am so excited to dish up the whole story of my experience going to see one of my most important mentors in life: Elizabeth Gilbert.     In case you don’t already know, at 30 I sold everything and left Toronto to embark on my own “Eat, Pray, Love” journey of sorts and now at 44 I’m still on my first stop where I fell in love with one of my English students.  We have two beautiful boys and three adorable dogs and love to travel and explore the lesser known beaches of Mexico.   Topics:   Creative Living vs. Creativity  You are the art project The Women’s Revolution Liz is hoping for My quick encounter with Liz Why this was such a full circle moment Thank you for listening!  Big love + optimal wellness,    Megan Artists I mentioned you should follow: Sosa Cáustica CaritoMoroqui Connect with Megan Swan www.meganswanwellness.com   NEW! Elevate + Lead A strategic leadership development program for women to optimize their capacity – a comprehensive approach to elevating executive leadership in corporate spaces.  https://beboldgroup.myflodesk.com/   Social: www.instagram.com/meganswanwellness www.linkedin.com/in/megan-swan-wellness

In this week’s episode of Wellness As A Way of Life I am focusing on Leadership and Optimal Wellness with leadership Professor Barbara San-Roman.     We chatted about:   How important self-awareness is to developing as a leader Intersection of self-leadership, leadership + wellness Self-care for leaders Leadership requires vulnerability and an ability to sit in discomfort How to walk the line between being authentic and also have clear boundaries How to avoid burnout as a leader Different styles of leadership Leadership + mental health Closing the gap between your perception of your leadership + how people actually perceive you What actually inspires people to change False narrative around hustle culture and leadership Barbara San-Roman is founder and CEO of Be Bold Group. She teaches women in leadership to manage change, develop their leadership capacity, and build highly effective teams so that they can show up authentically as leaders while running high impact organizations.  She is a former educator, current university professor, and holds a doctorate in organizational leadership. From managing multi-million dollar budgets to leading teams of 2 to 200, she has always understood that highly effective teams led by bold leadership are the foundation to the future success of any organization. Leadership Business Coaching Services | Be Bold Group   ELEVATE + LEAD  https://beboldgroup.myflodesk.com/ Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan Instagram LinkedIn www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on how to personalize your wellness routines, dial them down and give yourself permission to ebb and flow within your tried and true practices.  Keep it simple.  Less is more.  No one-size-fits-all wellness. Shed the wellness practices that no longer serve you this fall.  Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan Social: Instagram LinkedIn   www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on a great way to get more veggies into your diet this fall: Quick, Easy, Healthy Soups!   33 Vegan Gluten-free Soups #eatmoreplantsthisfall_Megan Swan Wellness_compressed.pdf Plant-based Broth Base option here.    Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan Social: Instagram LinkedIn www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on Stress Cycle Completion Techniques that help you process strong emotions and ongoing stress.     Understanding your fight, flight, freeze and fawn. Embodiment of strong emotions.  Why stress cycle completion is important.  Bedtime routine tips to ease you into rest.  Previous episode mentioned: Swamping   Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan   Social: Instagram LinkedIn   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on an Integrated Spiritual Wellness Spotlight: Julie Piatt aka SriMati’s Spiritual Community Water Tiger which is described by Julie as The Way to No Way.   We chatted about:   Agency in your spiritual practice.  Learning to trust ourselves through trial and error.  The importance of perspective or lens in all things spiritual.  “There is nothing more beautiful than a being that knows thyself.”   Quality over quantity.  Julie Piatt aka “SriMati” is a mystic mother, musician, artist, chef, author and healer who has lived her life immersed in devotion and expansive creativity. She is a wayshower of finding the divine in all life experiences. SriMati shares her wisdom from a multitude of life events that she has experienced as processes of alchemical transformation. In her experience, her life has shown her that It is the ability to hold the divine perspective in all life brings before you that allows for the deepest access to the meanings that life is waiting to reveal to us. Each life is created in the perfection of a unique blueprint that has inherent within its design all that is needed for its full expression. SriMati is a powerful living example of how to love ourselves more so that we can live our unique design in full and expansive self expression. When we live in this frequency, we bless all life around us.   Connect with Julie Instagram https://www.juliepiatt.com Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan Social: Instagram LinkedIn   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on How and Why You Want to Make Pausing, Breathing and Reflecting a Way of Life with my friend and mindfulness expert Michael O’Brien.   We chatted about:   The accident that almost took his life. How he secretly practiced one breathing technique in order to maximize his rehabilitation sessions. The blessings in disguise of the pandemic. How you can ripple something good today.  How we can help more men be inspired to start a mindful practice.  How essential mindful practices are to prepare us for any unknown.   Michael is a qualified meditation teacher, executive coach, endurance athlete, and creator of the Pause Breathe Reflect Meditation and Gratitude app. He loves helping people accomplish hard things through mindfulness. He’s a survivor of a horrific near-death cycling accident called his Last Bad Day and years in the corporate executive suite and in 2022 used the power of mindfulness to ride his bike across America.   Connect with Michael LinkedIn Instagram   Use this link for free access to his app:  www.mindfulnessweek.org   Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Connect with Megan Swan Social: Instagram LinkedIn   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on an Integrated Physical Wellness Spotlight:  Spice Up Your Life: Immunity Boosting Qualities of Herbs and Spices  The Seasonal Wellness Genius Packed Into Pumpkin Spice Why Your Need More Spice in Your Life in Fall and Winter Immunity Elixir Salad Dressing This delicious recipe brings a lovely tart flavor to any fresh green salad.   *You could also use it as a morning elixir, have a tablespoon before breakfast to prime your digestion and immunity.    1/4 cup of olive oil Juice of 1 lime 1/2 tsp of sea salt 1 clove of garlic 1/8 cup of organic apple cider vinegar with mother 1/2 tsp of ginger in powder Tsp of raw honey   Combine all the ingredients in the food processor and blend for 2 minutes.   Serve immediately over your favorite green salad or use as a dip for fresh veggies.Store it in the refrigerator in a glass container for up to 3 days.   Notes This dressing is full of immunity boosting ingredients: ginger, garlic and apple cider vinegar are all great for your gut health.   Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it. Connect with Megan Swan LinkedIn Instagram   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on an emotional wellness spotlight that affects our optimal wellness: swamping.  Having an intentional system or way to help you identify and process your emotions is a very important wellness tool you have in your toolbox because it helps you live in full spectrum emotionally, essential to optimal wellness and longevity.  Full Spectrum Living is one of the modules inside the Wellness As A Way of Life Course.     Resources mentioned: What is Swamping and How Can You Use it to Feel More Embodied and at Ease in the World? « The Sober Curator Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it. Connect with Megan Swan LinkedIn Instagram   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on a physical wellness spotlight that affects our optimal wellness: caffeine consumption.  Sleep is Pillar No 1 of my optimal wellness system and if your daytime habits are affecting your sleep quality we need to make some adjustments, because sleep is arguably the most important wellness tool you have in your toolbox.     We discuss:   The half-life of caffeine Best practices with caffeine consumption to not interfere with sleep quality Why you are exhausted when you are caffeinating yourself all day long   Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it. Connect with Megan Swan LinkedIn Instagram   Work with Megan Swan www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on the Power of Vision Boards, Sharing, Declaring & Gratitude in our lives with Debbi Sluys the founder of Dare to Declare.   We chat about reframing:  How Vision Boards Are the Modern Day Prayer for Modern Women Be, Do, How Order Promotes Focus Digital vs Paper Vision Boards Goal vs Vision Boards Vision Boards & Self Regulation Debbi Sluys founder of Dare to Declare™ is a coach, trainer, and speaker who specializes in helping people expand their brain’s potential to see what is possible for their future with Vision boards. As a former Child Care Director, Debbi has studied personal development for over 30 years and has facilitated and witnessed science at work by guiding over a thousand clients to identify and declare their Vision both online and in-person in her Dare to Declare™ studio. As an adopted child and survivor of child abuse, her mission to support women to declare their truth is her life purpose. Debbi has been featured on many global podcasts, in The Corporate Escapist Magazine, shared an event with Gabrielle Bernstein and interviewed by Jack Canfield (Chicken Soup for the Soul) for his Success TV. She lives in Chatham, Ontario, Canada.   Connect with Debbi www.dare2declare.com Thank you for listening! When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness,   I would really appreciate it.   Connect with Megan Swan Instagram LinkedIn www.meganswanwellness.com

It only takes 90 seconds to change your inner state with the breath.  No 4 Optimal Wellness Pillar: Mindfulness.  This week’s meditation is for everyone who says meditation isn’t for them, just a dong to grab your attention and help you tune into your inner experience to slow down, soften and breathe for a few minutes in the middle or end  of your busy work day This is the 3nd Guided Meditation you can try to find more presence and stillness in your life today.   LISTEN + SAVE FOR LATER to have in your back pocket. Wellness As A Way of Life Course Use promo code Well4Life   Connect with Megan Swan Instagram LinkedIn www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on How to Reframe Rest as Not Resisting the State You Are Currently In + Not Need to Feel Accountable for Every Moment of Your Day with Vikki Louise Yaffe.   We chat about reframing:    Rest Productivity Pleasure Time Vikki is the UK’s leading Feminist Time, Productivity and Rest Coach, innovating outdated time management systems and tools that simply have women ‘getting by’, overworking and operating from high stress and pressure. After graduating from the London School of Economics, she worked in finance, and tech, before founding her coaching company. She’s gone from 80 to 15 hour weeks and helps her clients do the same. She helps them create plenty of time and succeed more because they do less. She also hosts the top 1% “Feminist Time, Productivity & Rest podcast”, downloaded over 600,000 times.   Connect with Vikki Podcast  Instagram LinkedIn Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it.   Wellness As A Way of Life Course, use code Well4Life.   Connect with Megan Swan Instagram LinkedIn www.meganswanwellness.com

In this week’s episode of Wellness As A Way of Life I am focusing on No 6 Optimal Wellness Pillar: Joy + Creativity.  Why You Need to Put 1 Hour of Joy on the Calendar Every Week   Childhood inspiration Drop the agenda Simple fun, no objective Spark joy 1 hour a week Put it on the calendar   Thank you for listening!   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness. We would really appreciate it. Wellness As A Way of Life Course Website    Connect with Megan Swan Social: Instagram LinkedIn   Work with Megan Swan www.meganswanwellness.com