Step into the new year with a fresh perspective! Inspired by Taylor Swift, we're exploring what Era of your life you're stepping into for 2024. From identifying the feelings you want to embody to creating a vision board, join me for a fun and alternative approach to goal-setting that aligns with the essence of your aspirations. Welcome to your 2024 Era - it’s been waiting for you! In this episode: Ask a question Join the community Subscribe to our newsletter Become a self-care squad member Follo...
Jan 12, 2024•21 min•Season 5Ep. 1
Dive into the final episode of our special BONUS holiday mini series, where we're unwrapping the magic of presence & mindfulness as the ultimate gifts this holiday season. In this episode, I share three actionable ways to cultivate mindfulness and be fully present during the festive season. Learn how to put away distractions, slow down to engage your senses, and embrace gratitude as we wrap up the year with a focus on savouring every precious moment. Tune in for a joyful end to the Feel Good...
Dec 22, 2023•11 min•Season 4Ep. 16
In this third instalment of our feel GOOD countdown to Christmas, discover three actionable ways to add calm into your holiday season. From crafting a calming kit to curating the perfect playlist and planning moments for collecting your thoughts, these strategies will help you navigate the holidays stress-free. Tune in for a dose of relaxation and self-care as we count down to a festive season that truly feels good. In this episode: Mental Health Info & Resources Watch the replay of the Feel...
Dec 15, 2023•14 min•Season 4Ep. 15
n this second BONUS episode in our Feel Good Countdown to Christmas, we're talking all about boundaries – because, let's be real, they're the unsung heroes of self-care during the holidays! Join me for three super doable and fun ways to set boundaries that protect your peace and sprinkle some joy into this festive season. From cozy limits with yourself to a tech detox and gracefully sidestepping awkward convos, we've got you covered. In this episode: Mental Health Info & Resources Set Bounda...
Dec 08, 2023•14 min•Season 4Ep. 14
Get ready to unwrap joy in this special BONUS episode of the podcast! As we kick off our "Feel Good Countdown to Christmas" series, we're focusing on three delightful ways to infuse your holiday season with comfort, play, and ease. Ditch the pursuit of perfection and join us in creating moments that feel good for you. From savouring small comforts to embracing playfulness and lowering expectations, discover how to make this season truly joyful. In this episode: Mental Health Info & Resources...
Dec 01, 2023•14 min•Season 4Ep. 13
Celebrate the holiday season with the first of our end of year special BONUS episodes, a festive flashback to Season 1's "12 Ways to Keep Your Cups Topped Up for the Holidays!" Join me for a jolly exploration of 12 tips to keep your wellbeing in check during this magical, albeit hectic, time of the year. From setting cheerful goals to indulging in some joyous moments, let's make sure your cups are overflowing with holiday happiness and avoid that end of year burnout! In this episode: Mental Heal...
Nov 24, 2023•38 min•Season 4Ep. 12
Let's talk self-care blocks - those things that get in the way of us showing up for ourselves. Discover how to identify and overcome your barriers with a special focus on the three core pillars of your well-being. I’ll guide you through a quick journaling exercise to help you break through those seasonal challenges and show up for yourself, no matter how busy life gets. Jump to the guided journaling exercise in this episode at 13:37 In this episode: Mental Health Info & Resources Leave a que...
Nov 17, 2023•26 min•Season 4Ep. 11
Ceri Sanford, an ADHD Compassion Coach, opens up in this episode about her personal journey of receiving an ADHD diagnosis as an adult. She tackles common misconceptions and shares valuable insights about living with ADHD. Together, we explore strategies for achieving balance, tuning into your body, and nurturing self-awareness, particularly when dealing with ADHD. The discussion centres around cultivating self-compassion and setting meaningful boundaries for a more fulfilling life and breaking ...
Nov 10, 2023•32 min•Season 4Ep. 10
Discover the power of becoming your own self-care expert in this episode featuring Taylor Elyse Morrison, the author of ' Inner Workout '. Taylor shares insights on crafting a personalised self-care practice. We dive into the importance of Inner Workout, moving away from mainstream self-care, and finding the self-care that truly works for you. Taylor's practical advice and thoughtful guidance will inspire you to connect with your inner expert and create a meaningful self-care routine that aligns...
Nov 03, 2023•43 min•Season 4Ep. 9
This season, we've already discussed self-compassion, self-awareness, mindfulness, and breaking the cycle of people-pleasing and perfectionism. Now, we shift our focus to gentle self-care. We'll explore three practical ideas for incorporating self-care into your routine, such as prioritising the basics, focusing on small right actions over big moments, and showing up for yourself where you are. The holiday rush can be chaotic, but you'll discover how to slow down and make self-care an essential ...
Oct 27, 2023•35 min•Season 4Ep. 8
Join us in this awe-inspiring episode featuring Dr Michael Amster, a physician and meditation teacher, as we explore 'The Power of Awe.' Michael shares his journey into mindfulness, how the concept of 'AWE' can transform our lives, and its unique role in overcoming burnout, anxiety, and chronic pain. Learn practical ways to incorporate AWE into your daily routine to boost well-being and find clarity and purpose. Dive into this episode for a dose of inspiration and actionable steps to enhance you...
Oct 20, 2023•45 min•Season 4Ep. 7
Explore how to overcome your inner blocks and limiting beliefs in this transformative episode with life coach Kamini Wood. Learn what limiting beliefs are, how they affect your life, and practical tips to break free from them. It's time to unleash your full potential and create a life that feels good. In this episode: Mental Health Info & Resources Visit Kamini’s website Follow Kamini on Instagram & Facebook Download Kamini’s FREE ebook on Limiting Beliefs Join the community Subscribe to...
Oct 13, 2023•44 min•Season 4Ep. 6
Join me in an inspiring conversation with Nerrisa Pratt, an expert in confidence, authenticity, and content creation. In this episode, we delve into the keys to confidently showcasing your true self on social media and conquering the fear of video. Discover Nerrisa’s journey from a TikTok enthusiast to a Vogue-featured sensation as she shares valuable insights on projecting authentic confidence both online and offline. Learn practical tips to boost your confidence, overcome video anxiety, and av...
Oct 06, 2023•41 min•Season 4Ep. 5
In this episode, I'll take you on a journey into the powerful world of journaling for personal growth. I'll share my own experiences with journaling and how it has been a game-changer in my life. Discover the significance of building a daily journaling habit, and let me introduce you to 'The Emotional Dump' technique. We'll also explore the art of asking ourselves the right questions to unlock self-awareness and I'll guide you on a path of self-discovery as we delve into your past and dream up y...
Sep 29, 2023•27 min•Season 4Ep. 4
Have you ever wondered why the seemingly simple question, "What feels good?" can sometimes leave us stumped? Especially when we're wired to prioritise the needs of others and juggle our adult responsibilities. In this episode I dive deep into this concept and ask the question “how DO we find what feels good and create I life that fulfils us?”. I share my personal story on losing touch with my personal passions, finding my way back to them as an adult and building a whole new career for myself fr...
Sep 22, 2023•32 min•Season 4Ep. 3
In this mini-episode, I dive deep into the concept of self-compassion. Discover why practising self-compassion can be especially challenging for people pleasers and how you can leverage your natural compassion for others to cultivate self-compassion. Plus, I share an actionable self-compassion challenge to kickstart your journey. In this episode: Mental Health Info & Resources Join the community Subscribe to our newsletter Become a self-care squad member Follow the show on instagram Ask a qu...
Sep 15, 2023•20 min•Season 4Ep. 2
Join me in celebrating one year of Fill Up Your Cup Podcast as we revisit the episode that started it all: 'Are Your Cups Running on Empty?' Discover why this analogy of self-care and 'filling your cups' matters so much, and how it's the key to holistic wellbeing. I'll guide you through a practical exercise to define your wellbeing cups and set intentions for the year ahead. It's been an incredible journey, and we're just getting started! In this episode: Mental Health Info & Resources Join ...
Sep 08, 2023•34 min•Season 4Ep. 1
Get ready for a special season finale where I dive into your burning questions about mental health, self-care, and finding balance in challenging situations. ----more---- From managing chronic illness to dealing with cyberbullying from a family member, we cover it all. Whether it's coping with health anxiety, staying mentally well after upsetting experiences, or discovering ways to be productive while having fun, I've got you covered. Don't miss this bumper episode filled with insights and tips ...
Jul 28, 2023•44 min•Season 3Ep. 13
Ready to level up your self-care game? Tune in as we explore Personal Inventory Days—monthly practices for intentional self-reflection and growth! ----more---- In this week's episode, we're diving into the transformative world of Personal Inventory Days—a monthly practice that empowers you to take stock of your life, set intentions, and prioritise self-reflection. 📅💫 Explore how to make this day special with personal rituals, embrace growth through goal review, and celebrate your wins along th...
Jul 21, 2023•30 min•Season 3Ep. 12
Join me in this empowering mini episode as we delve into the power of mindset and learn a practical tool for shifting our perspective when facing challenges. Discover the "Choose Again" method inspired by Gabby Bernstein and Abraham-Hicks, designed to bridge the gap between our current mindset and the positive, growth-oriented mindset we desire. Explore the scale of emotions, reflect on your feelings, and take intentional steps to move up the scale, one level at a time. Get ready to unlock your ...
Jul 14, 2023•26 min•Season 3Ep. 11
Discover the power of joyful self-care! Break routines, find balance, and unleash your creativity as I share actionable steps to a JOYful self-care routine! In this special 'mini' episode, I dive into the realm of joyful self-care. Often, we put pressure on ourselves to engage in grand gestures, but sometimes it's the light-hearted moments that can lead to creative breakthroughs. In this episode I challenge you to break your routines and embrace joy this week. Get inspired with prompts to reconn...
Jul 07, 2023•18 min•Season 3Ep. 10
Join us as Tracy shares her valuable expertise on how to navigate the digital space while staying true to yourself without sacrificing your well-being. Discover practical tips, strategies, and mindset shifts to help you show up authentically online without falling victim to burnout. Tracy's personal journey and professional insights provide a wealth of inspiration and guidance for anyone seeking to maintain their authenticity and preserve their energy in the digital world. In this episode: Menta...
Jun 30, 2023•50 min•Season 3Ep. 9
Boundaries are like your personal superpower, allowing you to protect your space, energy, and time. In this episode we explore the concept of time boundaries and how they can help overcome the common hurdle of feeling like there's never enough time for self-care. Discover why it's crucial to set boundaries not only for others but also for yourself, ensuring that the time you carve out stays dedicated to what truly matters to you & I'll guide you through a powerful journaling exercise to help...
Jun 23, 2023•23 min•Season 3Ep. 8
In this episode I sit down with Nando Rodriguez, a magnetic breakthrough coach who helps his clients overcome imposter syndrome and break free from self-sabotage. We dive deep into the concept of self-sabotage, exploring how to recognize and overcome it. Nando shares valuable insights and practical tips to help you step into your true potential and move through your self-sabotaging patterns with compassion and kindness. !!! REGISTER FOR THE SELF-AWARE SELF-CARE WORKSHOP !!! In this episode: Ment...
Jun 16, 2023•59 min•Season 3Ep. 7
Explore the transformative power of journaling and self-reflection! Join me as I share personal insights on the impact of daily journaling, along with practical tips to kick-start your own practice. From making it a habit to using simple prompts, discover how journaling can bring clarity and guide you on your journey of self-discovery. Let's unlock the power of introspection together! Sign up for the Self-Aware Self-care Workshop on June 18th by becoming a Patreon member this month! In this epis...
Jun 09, 2023•32 min•Season 3Ep. 6
Join me as we explore practical strategies to navigate worry and find peace of mind. I'll guide you through a journaling exercise to process your worries and create an action plan. We'll also explore breath work and mindfulness activities to reconnect with calm when worry strikes. If worry has been holding you back, tune in for valuable tools to release its grip and embrace a more grounded, peaceful mindset. In this episode: Mental Health Information & Resources Mindset Reflection Exercise f...
Jun 02, 2023•35 min•Season 3Ep. 5
Tired of to-do lists that never get done? In this episode, I'll help you uncover your productivity blocks and share ten easy ways to boost your productivity by planning your week like a pro. Say goodbye to unaccomplished plans and hello to getting things done. Let's break the cycle together and make each day count. Get ready for a more productive and fulfilling life! In this episode: Mental Health Info & Resources Listen to my interview with Danielle Brooker on ‘busyness’ from S2 Freedom fro...
May 26, 2023•52 min•Season 3Ep. 4
Stress and overwhelm are a part of life, but what happens if we stay in these high energy states for too long? If you’re struggling to find balance or to reconnect with calm after stressful days, then it’s time to learn how to slow yourself down. In this episode I share a guided journaling activity you can do to better understand your own stress patterns and behaviours, and how you can support yourself better in these moments. I also share my personal reset routine, which is perfect for starting...
May 19, 2023•39 min•Season 3Ep. 3
Are you struggling to get clarity around what self-care is right for you? In this episode I walk you through a simple reflective exercise that will help you check in with your values and use them to create a list of actionable, feel GOOD self-care prompts that are personal to you and your wellbeing needs. Resources to support the work in this episode: Live your Values card deck by Lisa Congdon & Andreea Niculescu The Crossroads of Should & Must by Elle Luna Circles of Influence worksheet...
May 12, 2023•42 min•Season 3Ep. 2
In this episode of Fill Up Your Cup, we're exploring how self-care can support your mental health. We'll define what self-care is and help you understand what the right self-care is for you. We'll also discuss the importance of doing a self check-in and setting a self-care goal that directly supports your emotional and mental well-being. If you're feeling stressed, overwhelmed, or simply need to prioritize your self-care, this episode is for you! So grab a cup of tea, take a deep breath, and joi...
May 05, 2023•29 min•Season 3Ep. 1
